Phase 1 Triathlon: Sprint/Olympic Plan for Beginnners

Average Weekly Training Hours 06:34
Training Load By Week
Average Weekly Training Hours 06:34
Training Load By Week

You have always wanted to complete a triathlon, but never knew where to start. This plan is designed for beginner or brand new triathletes, and provides expert instruction for swim, bike, and run workouts. With this plan you will be able to complete your first triathlon, or set a new personal best. This plan is phase 1 of a 3 phase plan.

Sample Day 1
1:00:00
Swim - Form and Technique Day

Warm Up:

200 - Easy Swim, relax just warm up

Twice Through:
25 - Kick
25 - 3 second Catch Up Drill
https://www.youtube.com/watch?v=N9AlqfbG6uw
25 - swim ... focus on catch and strong powerful stroke
25 - Kick
4 x 50 Swim Perfect
8 x 25 Descend Pace 1 - 4, 5 - 8
50 - Easy Swim

Main Set:

Twice Through:
200 - Strong Perfect Swim
4 x 50 - 25 catch up drill, 25 swim
100 - Strong Perfect Swim
8 x 25 Descend Pace 1 - 4, 5 - 8
50 - Easy Swim

Cool Down:

100 - Easy Swim, with atleast 25 back stroke

Sample Day 1
0:19:59
Easy Run

Effort should be very easy. Focus on good form and staying light on your feet.

Sample Day 2
0:30:00
Easy Run

Keep your cadence up, stay light on your feet, keep your effort low. Make it feel light and easy, with quick feet.

Sample Day 2
1:00:00
Easy Bike

Keep it easy
Keep cadence up above 90 revolutions per minute

Sample Day 4
1:30:00
Bike Workout

Warm Up:
15 minutes easy
5 x 1 minute progressive effort build
10 mintues easy

Main Set:
Do the following 4x:
5 minutes @ 90% Effort
2 minutes Recovery Effort

Cool Down:
30 minutes easy

Sample Day 4
0:19:59
20 Minute Continuous

Steady pace.

Sample Day 5
0:25:00
Easy Run

Relax, relax, relax.
Easy run. Good form.

Corey James Steimel
|
Team SwiftFoot

Individualized Coaching - $300 per month

  • Consultation to assess athlete's current ability and goals
  • Weekly individualized training plan
  • Daily training analysis and feedback
  • Unlimited email, text and telephone access

One - On - One Training Session - $100 per hour

  • Swim / Bike / Run

Personal Training Plan - $100 per month

  • Consultation to assess athlete's current ability and goals
  • Monthly individualized training plan
  • Monthly training analysis and feedback
  • Monthly email, text and telephone access