Our free sprint triathlon training plans will get you started in triathlon or hone your sprintdistance speed and fitness. Spice training plans spice training plans are one step up from those for beginners. This free,16week marathon training plan aims to get you across the line. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. These free longdistance training plans will help you race ironman. Electronic plans are available on the trainingpeaks online platform, which offers comprehensive scheduling, logging, tools and analysis with outstanding web and mobile applications for all 8020 plans. There is a plan for every distance, whether you are a novice or an experienced triathlete. This advanced sprint triathlon training plan is set up in table format. Running training plan free running training schedule downloads. Seven to eight this training plan is to be used in conjunction with a garmin multisport gps device or devices. If you want to progress further and want a more personalised plan then please get in touch. May 05, 2020 the tri2peak triathlon training plan adapts to your time budget and changes after each training session that could not be completed according to your specifications. Beginner athlete in your first or second year of sprint triathlon competition.
Detailed training calendar 11 week sprint distance program beginner part 2. You should already be consistently training 810 hours per week before beginning and ideally you should have completed some olympic distance races in the. A plan designed by recordbreaking triathlete, james the iron cowboy lawrence complete triathlon training plan with daily planning for running, swimming and cycling daily ironman coach comments and recommendations. Your ideal triathlon training plan is the one that helps you reach your goals, but also fits well into your day to day life. Youll see the weeks along the left column, and then spaces for swimbikerun workouts underneath that. These 10 iosandroid apps for triathletes will help you train smarter, eat healthier and keep. This training plan is written to prepare you to finish your first ironman. Getting started take proper steps from day one no pun intended. Advanced sprint triathlon training plan snacking in sneakers. Along with event specific plans, you can find plans that will support you with every aspect of training.
Its not easy when the days are short and the weathers not so great. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. Welcome to the life time tri 12week sprint training program for newbies. The plan is designed for those who already have some triathlon experience and are able to commit to six days training per week. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. You should have a decent base level of fitness and an understanding of working at differing levels of intensity. A 12week triathlon training plan for beginners active. Thats a race where the swim is between 400800 yards, the bike is probably 1015 miles and the run is almost always a 5k or 3.
For example, in the middle phases, youll do an olympic triathlon and a half triathlon such as an ironman 70. Free longdistance triathlon training plans 220 triathlon. The average time taken to complete an olympic distance triathlon is between two and three hours, and so the training cant be taken too lightly. Recovery week, getting ready for the next block and allowing the body to adapt to the training youve done tue easy run, 3040mins. Dynamic triathlon training plan, adaptive training plans for running, running training plans, and many more programs. Please find below a 16 week complete standardolympic distance triathlon training plan to help you prepare for your event. Resources to help you swim faster, dial in your nutrition, and develop a strength training program. May 18, 2017 the latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more triathlon training plan.
The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 8week triathlon training plan for the olympic distance triathlete in order to take your racing to the next level, your training plan needs to develop all aspects of your athleticism with progression and consistency. The hardest thing about winter triathlon training is getting started. A plan designed by recordbreaking triathlete, james the iron cowboy lawrence. Many triathletes, especially beginners, base their training on plans they find on the internet that. Each multisport mojo ironman 6month ironman training plan pdf is a downloadable pdf and features an easiertounderstand, easiertouse weekly pil format power, intervals, long crafted by ironman certified coach steve harper. For more information about this plan, please download the description document. Stay consistent throughout the run and keep your pace steady. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance. There are even practice races programmed into the plan. Olympicdistance triathlon training plans 220 triathlon. That is why i want to offer you a free sprint triathlon training plan.
Whats more, our level guarantee allows you to switch plans for no additional charge if you discover the plan youve chosen is too hard or too easy. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program. Rws ultimate 16week marathon training plan for runners looking to run sub5. These mini sprint plans are very conservative and will get any person thinking of training for a triathlon ready to cross the finishline. This plan, and all training plans, are suggested guidelines only. We have new 10 and 20 week training plans for the new year.
Intermediate level with at least two years of olympic distance racing experience hours per week. An olympic distance triathlon involves a 1500meter swim, a 40km bike and a 10km run. A detailed 1 year triathlon training plan perfect for your. Download a triathlon training plan put together by professional triathlon coaches at tri training harder. Strength training is not included in this plan yet. Throughout the 43 pages of this ebook, youll learn about mindset, nutrition, strength training, scheduling, rest and recovery. If youre an absolute beginner, this four week plan will get. Rg active 16 week olympic distancetriathlon plan page 2. Make your hard work pay off with interval workouts for sprint, olympic, half and fulldistance triathlons. If you want to complete the debra zapata sprint triathlon, download this sprint distance triathlon training plan and toe the start line with confidence. The goal of periodization is to reach peak performance when race day arrives.
Jan 05, 2018 covering a range of disciplines including road, cyclocross, xc mountain biking, and triathlon the plans utilize a mix of indoor training sessions in the sufferfest app, outside rides, and technique drills to improve form and efficiency. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. Combining their expertise, training methodologies and advice with my knowledge of functional movement and strength training, the 1 year triathlon training plan was born. It also makes it harder to get lazy and skip a days session. Thats right, in just a little over 8 months, you can bring yourself from a base fitness level all the way to swimming 2. Free olympicdistance triathlon training plans for every level of experience and. Free online and mobile training software for athletes and coaches. As race day approaches, your training loads will taper to focus on shedding fatigue and sharpening your fitness. They add a little spice to your training to get you running just a little bit faster. Life time tri sprint training program congratulations. Saturday rides, sunday runs and bricks on wednesdays are only a sampling of training sessions that would fit well into this training plan with the most minor of alterations show up at one of my training sessions with your. The key is to start off gently and then build up gradually. As with most endurance sports, triathlon training plans employ a technique called periodizationa cyclic training plan an athlete puts into practice over a certain period.
While it is just a beginners plan, the hours per week start at a significant 8 hours and quickly move up to 1518. Mar 04, 2019 and to help you out, weve got a free 36 week ironman training plan. Any plan you purchase can be reused as many times as you like. This training plan was produced in partnership with multisport mastery.
Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution. One key element is that each week has a number of double days where there are two training sessions. This plan assumes that you already have a good level of base endurance so this phase is. Jun 28, 2019 how to read the training plan document. A welldesigned training plan greatly increases the return you get on your training investment, and also reduces the risk of injury and overtraining. I felt lot stronger after the training and i also liked that the training peaks version of the plan has the structured workouts feature so they can be easily downloaded. If youre an absolute beginner, this four week plan will get you started download. The tri2peak triathlon training plan adapts to your time budget and changes after each training session that could not be completed according to your. Mar 14, 2016 having a structured triathlon training plan is essential for triathletes of all ability levels. Optional yoga and mental training components can be added to any plan. Tri2peak optimizes your training according to your goals and follows you if you cannot follow the plan. Optimizes your triathlon training in terms of the training time available to you tri2peak is dynamic adapts.
Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance. Doubles as a great training plan for any olympic distance triathlon. California triathlon has a training calendar that lists training sessions available to everyone, free of charge. This is an 8 week plan for a sprint or super sprint triathlon. The full suite of 8020 training plans is included in the books 8020 running and 8020 triathlon. Specialty phases focus on finetuning your fitness and cycling skillset to the demands of your goal event. This is a key stage that allows you to support the latter, higher intensity phases. Have a look through the list, download and enjoy your training. This beginners plan was created specifically for the classic distance race at the 2016 nautica.
A detailed 1 year triathlon training plan perfect for. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. After getting a handle on the schedule during the acclimation phase, and deciding youre committed to 30 weeks of triathlon training for a full distance race like an ironman triathlon, its time to explore the next phase of your 1 year triathlon training plan, the baseline phase. Complete triathlon training plan with daily planning for running, swimming and cycling.363 1662 517 128 291 1239 535 766 691 731 953 1601 304 746 937 771 1174 182 1015 1574 688 510 946 1162 1286 401 1107 895 570 1142 801 942 123