Beginner 20-Wk Full-Distance Triathlon Training Plan

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

This is a beginner training plan for an athlete interested in completing a full-distance triathlon (2.4-mile swim, 112-mile bike, 26.2-mile run). This training plan is geared more towards the individual that is interested in completing their first or second race at this distance and has minimal triathlon experience. This training plan is prescribed and individualized based on Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, bike, and run. This training plan includes a mixture of pool swimming and open water swimming, as well as road running and road cycling, and resistance training performed in a gym. An athlete interested in this training plan should have developed a basic level fo fitness through exercising regularly 3-5x/week for 3-6 months prior to beginning this plan. Athletes should also be a competent swimmer and be able to swim 500-1000 yards/meters at a time comfortably. If the athlete is new to swimming or cycling, it is recommended that they also seek out personal and individual coaching from a sport-specific coach to help them master the fundamentals of swimming as well as the basics of riding a bike.

Note: When viewing the average weekly hours within the Training Plan Preview, total swim hours are not counted in this total as swim sessions are prescribed in terms of yards and do not have a time associated with them.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-swimsuit
-goggles
-wetsuit (if swimming in colder open water venues during training or racing)
-kickboard
-fins
-snorkel

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-bike (standard road bike or triathlon-specific bike are ideal)
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire

Sample Day 2
0:45:00
52.5TSS
LSD Bike

For bike sessions, you will notice that some workouts will consist of the following structure:

1. Warm-Up
2. Main Set
3. Cool-Down

Take the opportunity of the warm-up to gradually ease into the session and the Coll-down to take it very easy and help get your heart rate down after the main set. If the session does not have a warm-up or cool-down (many LSD sessions won't, then be sure to build into the session slowly to allow yourself to warm-up).

Keep this bike steady and conversational at an LSD pace.

Sample Day 2
1783m
LSD Swim

You will notice that each of the swim sessions that you complete will be of the following structure:

1. Warm-Up
2. Basic swim drills and skills
3. Main Set
4. Cool-Down

Note: The swim drills and skills included in these session s are basic, fundamental drills and skills that all swimmers can benefit from and are not particularly specific to any unique deficiencies in your swim technique you may have. If you feel you need more specific, one-on-one attention to correct any flaws in your technique, you should seek out expertise and guidance from a. swim coach in your local area.

This is a swim session consisting of easy freestyle swimming + kicking with a kickboard.

Please review the following short video going over some of the fundamentals of kicking with a kickboard: https://www.youtube.com/watch?v=hyV_kyKzSzU

Sample Day 3
0:30:00
35TSS
LSD Run

For run sessions, you will notice that some workouts will consist of the following structure:

1. Warm-Up
2. Main Set
3. Cool-Down

For the warm-up, I recommend performing some dynamic stretching exercises. For the cool-down, I recommend performing some static stretching exercises. Performing proper warm-ups and cool-downs will 1) help reduce the likelihood of injury, 2) will increase the quality of your run sessions, and c) will help improv e flexibility and mobility over time.
Warm-up
-perform lower body dynamic stretching exercises of your choice (see Exercise Technique Guidebook)

Main Workout:
-steady run at conversational pace

Cool-Down
-static stretching exercises of your choice (see Exercise Technique Guidebook)

Sample Day 4
0:45:00
52.5TSS
LSD Bike

Keep this bike steady and conversational at an LSD pace.

Sample Day 4
1600m
LSD Swim

This is a swim session consisting of. easy freestyle swimming + freestyle "pulling" w/ a pull buoy. A pull buoy. is used to immobilize the legs and take the kicking out of the swim stroke. This allows the athlete to focus on their body rotation and their swim stroke technique unique while also placing more emphasis on an upper body workout.

Please review the following short video on the fundamentals of using a swim buoy: https://www.youtube.com/watch?v=xpW9HWt_fBs

Sample Day 5
0:30:00
35TSS
LSD Run

Warm-up
-perform lower body dynamic stretching exercises of your choice (see Exercise Technique Guidebook)

Main Workout:
-steady run at conversational pace

Cool-Down
-static stretching exercises of your choice (see Exercise Technique Guidebook)

Sample Day 5
0:30:00
Total-Body Strength Training - Endurance Focus - Beginner #1

The purpose of this session is to build basic movement patterns, build muscular endurance, and to provide a foundation of strength upon which to build on in more advanced sessions.

Warm-Up
-5 min light aerobic activity (walking, light jog, etc.)
-your choice of 5-6 dynamic stretching exercises (see Exercise Technique Guidebook)

Main Set
Perform the following exercises in circuit fashion (one after the other in succession) for a total of 2 rounds and rest for 1-2 min after each round:

-body-weight lunges x 10 reps e/ leg
-push-ups x 10 reps
-bent-over DB (Dumbbell) row x 10 reps
-Glute bridges (both legs) x 10 reps
-prone plank x 20-30 sec
-supermans x 10 reps

Cool-Down
-your choice of 5-6 static stretching exercises, hold each for 1 set of 30-60 sec

Ryan Eckert, MS, CSCS
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Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching. Peak Endurance Solutions provides personalized coaching as well as pre-set, customized training plans available for purchase.