Novice 113km Triathlon Training Program 2.0 - 20 weeks

Average Weekly Training Hours 09:18
Training Load By Week
Average Weekly Training Hours 09:18
Training Load By Week

1.9km swim, 90km cycle, 21.1km run (113km)

This training plan is designed for novice 113km distance triathlete who wants to successfully finish an event in the mid to top end of their age group.
You will build a good aerobic base for 8 weeks, build volume to the end of week 17, Peak for 2 weeks and then taper for the big day.

Training time builds from 6 hours and 49 minutes in the 1st training week to a maximum of 12 hours and 22 minutes in 17th training week.

There are 5 test days to perform along the way, and there are 2 races scheduled.
After completing the tests and races, please email your results to test@multisportcoaching.co.za .
Your training zones will be re-calculated and emailed to you.
This is a free service.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 2
0:48:00
37.6TSS
Bike Power

WU:
5 mins Z1
5 mins Z2
5 mins Z3

MS:
20 secs sprint
3 mins 40 secs Z2
repeat 4 times

LD:
10 mins Z1

Sample Day 2
0:20:00
Core Strength

Download the PDF attached

Sample Day 3
0:45:00
2000m
Swim Test - CSS Test

Download attached PDF
WU: (Warm Up)

200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

Sample Day 3
0:31:00
25.7TSS
Fartlek Run

WU:
5 mins Z1

MS:
30 secs sprint
3 mins Z2
repeat 6 times

LD:
5 mins Z1

Sample Day 4
1:00:00
40TSS
Bike Endurance

WU:
10 mins Z1

MS:
40 mins Z2

LD:
10 mins Z1

Sample Day 4
0:20:00
Flexibility

Download the PDF attached

Sample Day 5
0:30:00
1200m
Swim Fartlek

Download the PDF attached

WU:
300m swim

8 x 25m drills
10 secs rest between

MS:
4 x 100m (25m easy, 25m hard)
10 secs rest between

LD:
300m swim

Coach Shamus
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.