Day Off If you want a basic swim plan that has you swimming 1,500 yards (or meters) in just 12 weeks, this column is for you. There are 1-2 rest days/wk CD- 5 minutes easy swim, Tuesday Besides the sense of accomplishment you'll feel, training will get you into the best shape of your life (win-win! This beginner's plan was created specifically for the classic distance race at the 2016 Nautica Malibu Triathlon presented by Equinox, which includes a half-mile ocean swim, an 18-mile bike segment and a four-mile run. 20-Minute Easy Swim Most beginner triathletes make the decision 12 months before their first Ironman. How many workouts are in this 12-week sprint triathlon training program? MS- Ride 30 minutes maximum distance WU- 5 minutes easy swim Site footer. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. Professional triathletes, on the other hand, can backup 2-3 Ironman events in 1 year, but that doesn’t mean its possible for a beginner to do the same. WU- 10 minutes easy walk/ jog If you struggle to translate your training success to race day, then this plan will help you solve that. CD- walk/ jog 5 minutes easy. A 12-Week Triathlon Training Plan For Beginners. Run/ walk easy (conversational), taking breaks as needed. Open water race swims often require athletes to run through crashing surf, battle choppy water and then fight the crashing surf again on the way back to the beach. Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week: Seven to eight This training plan is to be used in conjunction with … Take the day off, including as much time off your feet as possible. Hit Your Second Peak Triathlon Training Plan. CD- 10 minutes easy. Thursday All rights reserved. pull. Longest swim is 4000 yds, longest bike is 4 hrs 30 min and longest run is 2 hrs. Tuesday Then run 5 minutes gradually building to TP. Practice in wetsuit if you plan to wear one in the race. Arrive early, trust your sprint training plan, have fun! You can use this plan as part of a triathlon training plan or to simply boost your swimming fitness. bike, 1 mi. MS- Swim 15 minutes max distance… taking breaks if/ as needed. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. WU- walk/ jog 5 minutes easy 12 Week Olympic Triathlon. Ride easy/conversational, and use an easy gear with a high cadence. Saturday Tuesday WU- 10 minutes easy walk/ jog CD- Ride 5 minutes easy. Adding family members helps ACTIVE find events specific to your family's interests. 35-Minute Build Swim MS- 4 x 3 minutes TP (test pace), with 1 minute RI (recovery interval) Footwear | Fitness Apparel | Outdoor Gear. Not every athlete is out to win, but everyone is out to finish. MS- Swim 15 minutes max distance… taking breaks if/ as needed. WU- 12 minutes easy software for managing & marketing your events. With many of us still social distancing, we want to make sure you can find activities that suit your needs. MS- 4 x 5 minutes TP (test pace), with 2 minutes RI (recovery interval). WU- 12 minutes easy • In order to be able to complete the training you should have a reasonable level of fi tness at the start of the training. Please see your Privacy Rights for how your information is used. Beginners 12 Week Triathlon Training Plan. 45-Minute Easy Bike The plan breaks down into three basic segments: Base: The first few weeks of the program focuses on muscle and movement prep and includes limited growth in volume or intensity. bike, 5k (3.1 mi.) Tuesday Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance. 30-Minute Taper Bike Note—CBCG Coach Molly Balfe checks in with thoughts as to how to prepare for your first sprint-distance triathlon. The Beginner's Triathlon Training Plan. Spend some time preparing meals for the week, as well as arranging work and family schedules to best allow for succesful completion of assigned workouts. Sign In, Join Active Buy Plan. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs … Although this cycle can vary depending on the race distance, coach and especially the athlete, the goal is essentially the same: Stress the body into adaptation and growth. Also, you'll have to learn to "sight" while swimming to prevent going off course and adding extra mileage to your race. 12-week Sprint Triathlon Training Plan. Create a personalized feed and bookmark your favorites. It is not a complex or hugely time consuming programme, it will get you to the fi nish line in good shape. Wednesday MBPC 12 week triathlon training plans built specifically for 70.3 Triathlons, with Ironman distances coming soon. Tuesday 30-Minute Swim Test WU- 5 to 10 minutes easy swim MS- Swim 15 minutes max distance… taking breaks if/ as needed. CD- 5 minutes easy spin. Sprint Level 3. 12-Week Half Ironman Triathlon Training Plan “If you’re comfortable with the Olympic distance, this 12-week plan will allow you to progress to the half,” says Whittle. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. Spend some time preparing meals for the week, as well as arranging work and family schedules to best allow for succesful completion of assigned workouts. 35-Minute Build Swim This Olympic triathlon training schedule and plan is for someone who had done triathlon before, but struggles to get the stress/rest balance right. MS- 4 x 5 minutes TP (test pace), with :30 sec RI (recovery interval) There are 2 swims, 2 runs and 2 bikes each week. CD- 10 minutes easy, Tuesday CD- 8 minutes easy walk/ jog, Saturday For the experienced triathlete, 12 months training for an Ironman is standard practice. CD- 5 minutes easy swim, Thursday 50-Minute Build Ride Sunday Hey everyone, I just wanted to write a quick over view of what’s included in my 12 week sprint triathlon training plan for beginners. Race Prep and Taper: This segment includes the final few weeks leading up to your race. Get 15% Off Membership →, How to Set Up a Triathlon Training Plan in Active Pass, 5 Training Mistakes Most Triathletes Make, Sprint Training Plan: Conquer Your First Triathlon in 6 Weeks. Training starts at approx. MS- 4 x 8 minutes TP (test pace), with 2 minutes RI (recovery interval). swim, 15.5 mi. 30-Minute Swim Test or We’ve curated the best training plans for a wide range of distances, to help you acheive your goals. This triathlon swimming training plan will help you increase your swim speed to go faster in your next triathlon. WU- 5 to 10 minutes easy swim Here’s some quick notes to help you understand what the workouts mean: Run Workouts. Then run 10 minutes gradually building to TP. insights, ACTIVE Works® is the race management Ride easy/ conversational, and use an easy gear with a high cadence. How Busta Rhymes Lost 100 Pounds in 12 Months. That will give you the training base you need to progress. Thursday Click here to access Trista’s 12 week triathlon training plan! 30-Minute Build Swim ). By Jason Schneider; Not every athlete is out to win, but everyone is out to finish. Designed for those with a solid fitness base and who are looking for guidance on doing a long distance triathlon, the plan has a four week cycle: three weeks of a progressively heavier training load, followed by one week with a lighter load. 12-Week Olympic Triathlon Training Plan “This plan is aimed at people who are looking to take the next step up having completed two or three sprint distance events,” says Whittle. Thursday The Twelve-Week Race Plan Race distance: Olympic Athlete level: Beginner athlete in your first or second year of Olympic distance triathlon competition Hours Per Week: Six to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. Terms of Use And whether you admit it or not, everyone secretly wants to do better than their competitors and see improvement race after race, year after year. 25-Minute Build Swim WU- 10 minutes easy walk/ jog MS- Bike 75% of goal race distance at goal race pace alternating 10 minutes ‘on’, 5 minutes ‘easy’. Tuesday 12 Week Beginner Triathlon Training Plan. Monday Six weeks to a successful swim, bike, run. Sign In. The plan includes 6 workouts per week – 2 swims, 2 bike workouts, and 2 runs. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. MS- 4 x 5 minutes TP (test pace), with 1 minute RI (recovery interval) Day Off Saturday Sitemap Train smarter, race faster, and crush your tri goals. MS- Run/ walk 50% of goal race distance at goal race pace. 60-Minute Build Bike 30-Minute Easy Run 65-Minute Build Bike or Welcome to the Life Time Tri 12-week Sprint Training Program for newbies! Careers CD- 10 minutes easy, Tuesday 40-Minute Build Run Privacy Settings 65-Minute Build Bike To finish competitively, you should ideally start training 12 weeks before your big race. WU- 10 minutes easy walk/ jog Swim easy, taking breaks as needed. Free 12-week power meter training plan. WU- 5 minutes easy spin Swim easy, taking breaks as needed. Beginners Ironman Training Plan. Monday Day Off Take the day off, including as much time off your feet as possible. The taper is the final week(s) leading up to the race, when volume significantly decreases. 20-Minute Pre-Race Workout A 12-Week Triathlon Training Plan For Beginners. ... For the more experienced athletes and for all athletes following the training plan after week 3 or 4, the opportunity to train and interact with other triathletes exists several times per week. The Training Plan Week 1. It’s 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! the legend Joe Beer will be your personal coach for the next year Joe Beer is scott neyedli’s coach, and has Running Shoes|Fitness Apparel|Sports, Daily Deals: MS- 4 x 9 minutes TP (test pace), with 2 minutes RI (recovery interval). 12 Week Beginner Sprint Triathlon Plan This is a training plan for time-constrained athletes wanting to train for their first sprint triathlon. All rights reserved. ). © 2021 Active Network, LLC and/or its affiliates and licensors. You can unsubscribe at any time. WU- 5 to 10 minutes easy swim WU- 5 minutes easy swim Ride 50% of goal race distance at goal race pace alternating 10 minutes ‘on’, 5 minutes ‘easy.’. Ed. MS- 4 x 6 minutes TP (test pace), with 2 minutes RI (recovery interval). Then run 8 minutes gradually building to TP. Thursday This 12 week sprint triathlon training plan is ideal for beginner to intermediate triathletes who are currently able to complete a 15-minute swim (with breaks as needed), a 30-minute bike, and a 30-minute run/walk. A triathlon may seem overwhelming, but this plan will prepare you for an Olympic-distance race-usually a 1.5K swim, 40Kride, and 10Krun-in just 12 weeks. This plan is 12 weeks long and assumes that you’re moving on from Olympic distance up to Middle Distance / Half Iron and have a good level of fitness on starting. Weeks: 4 There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. 20-Minute Easy Swim Essential Base Training. Are you sure you want to delete this family member? CD- 10 minutes easy. RUN 19 Weeks 7 to 12 Hours per Week Preview Plan. This plan is … The former president of Tri Team PDX, coach for Team in Training, and current globe-trotting triathlon expert joins us today with both a complete 12-week plan for your first triathlon, AND a complete, free guide to the process, which you can download from our website here. New Year, Healthier You. MS- 4 x 10 minutes TP (test pace), with 1 minute RI (recovery interval). MS- 4 x 4 minutes TP (test pace), with 2 minutes RI (recovery interval). Sunday 30-Minute Peak Run Training plans Free 8-week winter base strength training plan. 15-Minute Taper Swim Check out California Triathlon's free 12-week sprint training plan and let us help you cross that finish line. Please fi nd below a 12 week ‘newbie’ standard Olympic distance triathlon training plan to help you prepare for your event. 45-Minute Easy Bike Swim 50% of goal race distance at goal race pace, taking breaks as needed. 20-Minute Taper Run 80/20 Endurance training plans offer a number of benefits to ensure your success. GETTING STARTED take proper steps from day one (no pun intended! SWIM 60 mins., Easy Continuous swim, 30 mins. Sunday, August 11, 2019 Lake Nokomis, Minneapolis, MN WU: 5 minutes easy If you need to cut down to 5 days of training, you can combine a swim day and a run day, and do … Tuesday 45-Minute Build Run Matt Bottrill along with our MBPC Triathlon coaches Ian Dempsey and Adam Clarke have created these three 70.3 triathlon training plans. Ready to learn more about triathlon? Get 15% Off Membership →, New Year, Healthier You. Tuesday View the Blitz Your Swimming Plan. Use the swim venue if possible, otherwise it is OK to wear the wetsuit in the pool. CD- 5 minutes easy swim, Thursday This program assumes you have limited multisport experience and you're beginning your training straight off the couch. Thursday 45-… This program is divided into three macro training blocks, each with their focus points, and a recovery week. Take breaks as needed. MS- 4 x 4 minutes TP (test pace), with 1 minute RI (recovery interval) Look for this banner for recommended activities. MS- 4 x 10 minutes TP (test pace), with 2 minutes RI (recovery interval). CD- 8 minutes easy walk/ jog, Saturday Ride easy/ conversational, and use an easy gear with a high cadence. 30-Minute Swim Test As with most endurance sports, triathlon training plans employ a technique called periodization--a cyclic training plan an athlete puts into practice over a certain period. Run and Bike HR $ 0. ... Week 12: Sharpen Monday. The goal of periodization is to reach peak performance when race day arrives. 50-Minute Build Run Saturday CD- 5 minutes easy swim, Thursday Get 15% Off Membership → MS- Swim 15 minutes max distance… taking breaks if/ as needed. Shop: 45-Minute Bike Test WU- 12 minutes easy CD- 10 minutes easy. Swim easy, taking breaks as needed. Thursday It is not a complex or hugely time-consuming programme, but it will get you to the fi nish line in competitive shape. 45-Minute Run Test Privacy Policy 30-Minute Easy Run Tuesday It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity may increase. WU- 5 minutes easy swim They build progression and consistency in your training which is the key to succeed. MS- Run/ walk 30 minutes maximum distance. Some workouts in the 12 week Olympic triathlon training plan are denoted with a lengthier description at the bottom, while others can be interpreted as-is based on what is in the box. Monday This triathlon training plan is designed to help you hit your second racing peak ready for another big race. WU- 12 minutes easy Training plans Free 3-month winter training plan. With coupon code 2020Aid2. CD- 5 minutes easy swim Wednesday 45-Minute Easy Bike Ride easy/ conversational, and use an easy gear with a high cadence. Spend some time preparing meals for the week, as well as arranging work and family schedules to best allow for succesful completion of assigned workouts. You will enjoy progressing through assorted training ‘phases’, such as ‘test,’ ‘build,’ and ‘recover,’ and as such will be able to note improved fitness and speed throughout each four-week cycle. 45-Minute Peak Bike We’d strongly advise that you have up to two years’ experience of triathlon racing – or at least be an experienced and capable swimmer, cyclist and runner able to comfortably complete a 2km swim, 40km cycle and a 12-14km run as you start this plan. 45-Minute Easy Bike run/walk SuperSprint: 200 yd. MS- 4 x 9 minutes TP (test pace), with 2 minutes RI (recovery interval). WU- 5 to 10 minutes easy swim The plan is written so that each session is easy to understand and can be The four-week plan is split into two sections for those swimming 1.5-3km per session and swimmers targeting 2.5-4km per session. CD- 8 minutes easy walk/ jog, Saturday Cookie Policy RACE DAY This 12-week plan is split into 8 and 10 hour training weeks for athletes with different time constraints. run/walk Self-coached training plan with balanced emphasis on swimming, biking and running. CD- 5 minutes easy swim, Thursday This plan is designed for the first time triathlete with a minimum of experience. And whether you admit it or not, everyone secretly wants to do better than their competitors and see improvement race after race, year after year. Wednesday You will find this plan quite easy to comprehend, and the rhythm of workouts each week, as well as from week to week, to be fun and achievable for even those with busy work or family commitments. 10 hours per week (weekly totals - 6500yd swim, 5 hrs bike, 2 hr 50 min run) and peaks at 16 hours. Adding hard effort laps to your practice swim can help you prepare for the rush of a triathlon swim start. and/or its affiliates and licensors. This is a suitable program for those who are new to triathlon, or are stepping up from shorter distance events and will help get you to the finish line in good shape. Triathlon Maintenance. This 12 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a standard distance triathlon. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. 12-Week Training Plan ExclusivE to 220 triathlon MagazinE use this training plan in conjunction with Beer’s Masterclass, beginning in issue 250 of 220 Triathlon magazine. TRIATHLON 12-WEEK TRAINING PLAN SPRINT AND SUPERSPRINT DISTANCE Sprint: 500 yd. Recovery weeks allow for extra rest and replenishment, allowing the body to repair and get stronger. From marketing exposure to actionable data It assumes a basic level of fitness before starting; namely the ability to swim basic front crawl for 30 Find more training plans here. Cookie Settings. Take the day off, including as much time off your feet as possible. Support & Feedback This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. Brick workouts start in week 7. Find Camps & Activities for your Active Kids, 2016 Nautica Malibu Triathlon presented by Equinox, The 2020 Holiday Gift Guide for Triathletes, Understanding GI Distress in Triathlons—and How to Prevent It, How to Decrease Injuries with Mobility Exercises. CD- 8 minutes easy walk/ jog, Saturday CD- 5 minutes easy swim, Saturday Saturday A 12-Week Triathlon Training Plan For Beginners. Check out our complete beginner’s guide. WU- 5 minutes easy swim • This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. Run 33% of goal race distance at goal race pace alternating run 4 minutes/ brisk walk 1 minute. ... 7 to 12 Hours per Week Preview Plan. Run/walk easy (conversational), taking breaks as needed. WU- 12 minutes easy The sprint triathlon consists of a 750-meter swim, 20 km bike and 5 km run. Buy Plan. 45-Minute Easy Bike swim, 7 mi. Life Time Tri Sprint Training Program Congratulations! CD- 5 minutes easy swim. MS- 4 x 6 minutes TP (test pace), with 1 minute RI (recovery interval). 60-Minute Build Bike In general, there are 3 swims, 3 bikes and 3 runs (not counting transition runs) and 2 strength sessions per week. Wednesday This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. 60-Minute Build Bike Friday © 2021 Pocket Outdoor Media Inc. All Rights Reserved. Multisport racing offers a wide range of challenges that require specific training for optimal performance. Bike 15 minutes progressing to race pace, then run 5 minutes progressing to race pace. Copyright Policy 2 Lucy Gossage 12 Week Minimalist Triathlon Training Plan 03/2016 Key points This is a 12 week training program aimed at novices working towards their first Olympic distance triathlon (1500m swim, 40km bike, 10km run). MS: Swim 75% of goal race distance at goal race pace. CD- 5 minutes easy walk. 25-Minute Peak Swim The volume will begin to decrease as the focus shifts to final race preparations. Run HR and Bike Power $ 54.95. The plans are suitable for Sprint and Olympic-distance triathlons. 20-Minute Easy Swim Triathlon training plans also focus on specificity. Do Not Sell My Personal Information New Year, Healthier You. Improve Triathlon Swimming Training Plan. 4 6 Moves for Next-Level Arm Muscle. WU- 10 minutes easy walk/ jog WU- Ride 10 minutes easy • This 12-week training plan is designed to get a triathlete through a Sprint distance triathlon. Join Active Training plans ... you are agreeing to 220 Triathlon terms and conditions and privacy policy. The final few weeks leading up to your race competitive shape Swim MS- Swim 15 minutes max distance… breaks! Train smarter, race faster, and 2 runs and 2 runs the volume will begin to as... Swim, Bike, Run have limited multisport experience and you 're beginning your training success to pace! Divided into three macro training blocks, each with their focus points, and use easy! And local events program for newbies longest Run is 2 hrs you 're beginning your training straight the... Weeks leading up to your family 's interests racing offers a wide range of challenges require! Had done triathlon before, but struggles to get a triathlete through sprint! Cross that finish line volume significantly decreases benefits to ensure your success optimal performance 33 % of goal distance... Optimal performance plan includes 6 workouts per week Preview plan: the `` meat '' of a 750-meter Swim Bike... Periodization is to reach peak performance when race day arrives 12-week sprint training plan with balanced on... Your success management software for managing & marketing your events marketing exposure to data. Peak performance when race 12 week triathlon training plan, then Run 5 minutes easy MS: Swim %... Your life ( win-win it also includes recovery weeks allow for extra and! The workouts mean: Run workouts in online event registrations from 5k races. 12 months minutes maximum distance cd- Ride 5 minutes easy Swim MS- Swim 15 minutes max taking! 'Ll feel, training will get you to the race management software for managing & marketing your.. 4000 yds, longest Bike is 4 hrs 30 min and longest Run is 2 hrs a! The wetsuit in the race use an easy gear with a high cadence tuesday 25-Minute peak Swim WU: minutes... Build progression and consistency in your training straight off the couch sprint training program is out win... Plan or to simply boost your swimming fitness goal race distance at goal race pace of with... Balance right come to the fi nish line in competitive shape, mins. Wear the wetsuit in the race management software for managing & marketing your events a wide range of that. 2 Bike workouts, and use an easy gear with a high cadence you can use this will!, have fun your feet as possible events specific to your family 's.. Key to succeed of a 750-meter Swim, 20 km Bike and 5 km Run us help you your! Hit your second racing peak ready for another big race get you to the sport triathlon. Walk 30 minutes maximum distance cd- Ride 5 minutes progressing to race Arrive... The final week ( s ) leading up to the life time Tri 12-week triathlon. Time-Consuming programme, it will get you to the fi nish line in competitive shape as! Training which is the final week ( s ) leading up to the of. Plans Free 8-week winter base strength training plan for time-constrained athletes wanting to train for their first.. Take proper steps from day one ( no pun intended you sure you want to make you. Power over distance 12 week triathlon training program event registrations from 5k races., allowing the body to repair and get stronger the training base need... 50 percent, yet intensity may increase the sport of triathlon with a high cadence you! Power over distance minutes easy Swim MS- Swim 15 minutes max distance… taking breaks needed! You can use this plan is designed to get a triathlete through a sprint distance triathlon start! 220 triathlon terms and conditions and Privacy Policy Do not Sell My Personal information Cookie Policy Privacy Settings Support... Your swimming fitness athletes with different time constraints and swimmers targeting 2.5-4km session... Your big race athletes with different time constraints racing peak ready for another big race Lost 100 Pounds 12... Crush your Tri goals and Privacy Policy line in competitive shape training optimal. Focus shifts to final race preparations easy/ conversational, and a recovery.! Distances coming soon event registrations from 5k running races and marathons to softball leagues and local.... Taper: this segment includes the final few weeks leading up to your race terms and conditions Privacy! Multisport racing offers a wide range of challenges that require specific training for an Ironman is standard practice workouts and... Is OK to wear one in the pool of challenges that require specific training for optimal performance Active to! 30 minutes maximum distance cd- Ride 5 minutes easy Swim MS- Swim 15 minutes progressing to race pace New! Bike workouts, and use an easy gear with a high cadence plans for a wide range of distances to! • this 12-week sprint triathlon consists of a triathlon Swim start Take proper steps from day one ( pun. Per week Preview plan wear the wetsuit in the pool the plan 6! Trust your sprint training plan in competitive shape Taper Run Run 33 of. Event registrations from 5k running races and marathons to softball leagues and local events to finish registrations 5k. You plan to wear one in the race, when volume significantly decreases ’! Curated the best training plans the race management software for managing & marketing your events progressing race! And replenishment, allowing the body to repair and get stronger New,. Six weeks to a successful Swim, 20 km Bike and 5 km Run this segment includes 12 week triathlon training plan! Easy ( conversational ), taking breaks if/ as needed who had done triathlon,. And marathons to softball leagues and local events through a standard distance triathlon join Active Sign! Test WU- 10 minutes easy MS: Swim 75 % of goal race pace, taking breaks as needed Ride., New Year, Healthier you athletes wanting to train for their first Ironman laps to your race 5k races... The goal of periodization is to reach peak performance when race day then... Careers Support & Feedback Cookie Settings day off Take the day off including! → New Year, Healthier you the decision 12 months before their first sprint triathlon that require training. Do not Sell My Personal information Cookie Policy Privacy Policy Do not Sell My information... Balance right hrs 30 min and longest Run is 2 hrs swimmers targeting 2.5-4km per.. Swim start speed to go faster in your training which is the in... And more are 2 swims, 2 runs smarter, race faster, and a week... Hit your second racing peak ready for another big race 12 Hours per Preview. Of the disciplines, running for instance alternating Run 4 minutes/ brisk walk 1 minute you are agreeing to triathlon. Swimming, biking and running your goals designed for the rush of a triathlon Swim.! Of accomplishment you 'll feel, training will get you to the fi line. Range of challenges that require specific training for an Ironman is standard practice • this 12 week training will. Coaches Ian Dempsey and Adam Clarke have created these three 70.3 triathlon training plans and! Find events specific to your race `` meat '' of a training.. Possible, otherwise it is not a complex or hugely time-consuming programme, it will get you the. Practice in wetsuit if you plan to wear one in the race management software managing! Run WU- walk/ jog 5 minutes easy Swim wednesday 45-Minute easy Bike easy/! Successful Swim, 20 km Bike and 5 km Run terms of use Copyright Policy Policy! Performance when race day arrives to progress breaks if/ as needed Prep and Taper: this includes! Rights Reserved triathletes make the decision 12 months before their first Ironman run/walk easy ( )... You 're beginning your training straight off the couch note—cbcg Coach Molly Balfe checks in with thoughts as to to! Is a training plan is split into 8 and 10 hour training weeks for athletes with different constraints. Off Membership →, New Year, Healthier you high cadence before, but everyone is to. Day, then this plan will help you cross that finish line % of goal race pace Dempsey... In 12 months training for optimal performance of accomplishment you 'll feel, will., taking breaks as needed thursday 45-Minute easy Bike Ride easy/ conversational, 2... Your goals ), taking breaks if/ as needed hugely time consuming programme, it will you! Trista ’ s 12 week training 12 week triathlon training plan and let us help you solve.! Goal of periodization is to reach peak performance when race day arrives not... Triathlon consists of a triathlon training plan is designed to get a novice triathlete through a standard distance.! ’ s 12 week triathlon training plan 12 week triathlon training plan help you increase your speed. Run 33 % of goal race pace if you plan to wear one in the pool 45-Minute. Still social distancing, we want to delete this family member triathlon plan this is a plan... Shifts to final race preparations complex or hugely time consuming programme, but everyone is out to,. Sense of accomplishment you 'll feel, training will get you to the fi nish in... Terms of use Copyright Policy Privacy Settings Careers Support & Feedback Cookie Settings many workouts are this... Time Tri 12-week sprint triathlon plan this is a training plan to make sure you want to this... For managing & marketing your events 4000 yds, longest Bike is 4 30. Trista ’ s 12 week training plan is designed to get a novice triathlete through a standard distance triathlon,. Triathlete with a minimum of experience 5k running races and marathons to softball leagues and local events prepare...

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