10 Week Start Up Plan

Average Weekly Training Hours 02:17
Training Load By Week
Average Weekly Training Hours 02:17
Training Load By Week

A plan for beginners to slowly and safely develop the base they need to start training for triathlon using our other training plans. This is designed for people who are currently doing nothing, possibly have some physical challenges, and are getting active for the first time in a very long time, or perhaps ever.

Sample Day 1
0:30:00
91m
Let's Get Started!!

1.) Warm-up Swim 25 yds (1 length of a 25 yd pool), rest 5:00
2.) at the end of the pool, 45 seconds of static kicking (grasp edge of pool, float, and kick in place with some vigor), then 5:00 rest, followed by 1:00 static kicking, rest 5:00
3.) swim 25 yds back, rest until breathing has returned to normal
4.) swim 25 yds, rest 3:00, swim 25 yds back

Sample Day 3
0:15:00
Walk

walk 15 mins at a pace brisk enough to warm you but not so fast that you are breathing hard.

Perceived effort (PE) level: 3

Sample Day 4
0:30:00
91m
Swim

1.) Warm-up Swim 25 yds (1 length of a 25 yd pool), rest 5:00
2.) at the end of the pool, 45 seconds of static kicking (grasp edge of pool, float, and kick in place with some vigor), then 5:00 rest, followed by 1:00 static kicking, rest 5:00
3.) swim 25 yds back, rest until breathing has returned to normal
4.) swim 25 yds, rest 3:00, swim 25 yds back

Sample Day 6
0:15:00
walk

walk 15 mins
perceived effort (PE) level: 3

Sample Day 8
0:30:00
91m
swim

1.) Warm-up Swim 25 yds (1 length of a 25 yd pool), rest 5:00, PE level: 2

2.) :45 static kick on the wall followed by 5:00 rest, do this 3 times. PE level: 4-5

3.) swim 25 yds back, rest until breathing has returned to normal, PE level: 3

4.) swim 25 yds, rest 3:00, swim 25 yds back, PE level: 2

Sample Day 10
0:15:00
Walk

walk 15 mins at a pace brisk enough to warm you but not so fast that you are breathing hard.

Perceived effort (PE) level: 3

Sample Day 11
0:30:00
91m
swim

1.) Warm-up Swim 25 yds (1 length of a 25 yd pool), rest 5:00, PE level: 2

2.) :45 static kick on the wall followed by 5:00 rest, do this 3 times. PE level: 4-5

3.) swim 25 yds back, rest until breathing has returned to normal, PE level: 3

4.) swim 25 yds, rest 3:00, swim 25 yds back, PE level: 2