A 12-Week Triathlon Training Plan For Beginners

One of the most important training elements of a triathlon plan is the BRick, or bike-to-run workout. The transition from cycling to running can be very jarring--and as any triathlete will tell you, incredibly uncomfortable. To account for this, we introduce BRick workouts early in the training plan.

Through these series of stresses (volume, intensity and recovery), you'll slowly inch your way up to race distances and have trained your body to not only recognize the discomfort, but also better manage it.

TWELVE WEEK CLASSIC DISTANCE BEGINNER TRIATHLON TRAINING PROGRAM

Start with three workouts each week (1 per discipline)

 

BRick = Bike / Run Combination

 

 

Open Water Swims can be done before BRick workout or as 5th Day

 

 

 

*Consider the MESP Practice Swims

 

 

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

WEEK 1

SWIM 600yds
4 x 50yds
4 x 100yds

BIKE
45 minutes

RUN
15 minutes

 

 

WEEK 2

SWIM 700yds
6 x 50yds
4 x 100yds

BIKE
45 minutes

RUN
20 minutes

 

 

WEEK 3

SWIM 800yds
6 x 50yds
5 x 100yds

BIKE
60 minutes

RUN
20 minutes

 

 

WEEK 4

SWIM 1000yds
4 x 50yds
5 x 100yds
2 x 150yds

BIKE
45 minutes

RUN
30 minutes

BRick
Bike 60 minutes  & 15 minute run off-bike

 

WEEK 5
*recovery

SWIM 800yds
6 x 50yds
5 x 100yds

BIKE Recovery Day

RUN
2 miles

BRick
Bike 45 minute &  15 minute run off-bike

 

WEEK 6

SWIM 1000yds
2 x 50yds
5 x 100yds
2 x 200yds

BIKE
45 minutes

RUN
30 minutes

BRick
12 miles &
20 minute run off-bike

 

WEEK 7

SWIM 1200yds
2 x 50yds
5 x 100yds
3 x 200yds

BIKE
45 minutes

RUN
3 miles

BRick
14 miles &
30 minute run off-bike

 

WEEK 8

SWIM 1500yds
2 x 50yds
5 x 100yds
3 x 300yds

BIKE
45mins

RUN
4 miles

BRick
16 miles &
3mile run off-bike

Open Water Swim*
20mins
Practice ins/outs

WEEK 9

SWIM 800yds
6 x 50yds
5 x 100yds
(25 HARD / 75 EASY)

BIKE
8miles

RUN
2 miles

 

 

WEEK 10

SWIM 1500yds
2 x 50yds
5 x 100yds
3 x 300yds

BIKE
45mins

RUN
4 miles

BRick
18 miles &
3 mile run off-bike

Open Water Swim*
20mins
Practice ins/outs

WEEK 11

SWIM 1600yds
4 x 100yds
3 x 400yds

BIKE
45 minutes

RUN
3 miles

BRick
16 miles &
4 mile run off-bike

Open Water Swim*
20mins
Practice sighting

WEEK 12

SWIM 800yds
2 x 50yds
5 x 100yds
(25 HARD / 75 EASY)
8 x 25yd SPRINTS

BIKE

45 minutes &
15 minute run  off-bike

RUN


2 miles

RACE DAY!

 


Jason Schneider is an Equinox Trainer, 4x IRONMAN and founder and head coach for TriTrain Endurance Coaching.

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