Denbigh 2019 Training Plan (beginners)

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

This plan is based around the Denbigh Sprint race for the 2019 season. 10 full weeks of training covering swim, bike, run and transition. The plan averages 6 hours per week and has a Sunday free to allow for some rest and family time. This plan is designed with the beginner triathlete in mind. You should however be able to swim, bike and run for at least 30 minutes before you start this plan. You must have a heart rate monitor for this programme.

Sample Day 1
0:24:50
17.2TSS
Pool Sprint Week 1 Run 1

5 min warm up (brisk walk)
1 min run 4 min walk x 2
4.30 min cool down (brisk walk)

Sample Day 3
0:18:30
13.3TSS
Pool Sprint Week 1 Run 2

5 min warm up (brisk walk)
1.30 min run 3.30 min walk x 2
4.30 min cool down (brisk walk)

Sample Day 5
0:19:30
14TSS
Pool Sprint Week 1 Run 3

5 min warm up (brisk walk)
1.30 min run 3.30 min walk x 2
4.30 min cool down (brisk walk)

Sample Day 8
0:20:00
14.7TSS
Pool Sprint Week 2 Run 1

5 min warm up (brisk walk)
2 min run 3 min walk x 2
5 min cool down (brisk walk)

Sample Day 10
0:20:00
14.7TSS
Pool Sprint Week 2 Run 2

5 min warm up (brisk walk)
2 min run 3 min walk x 2
5 min cool down (brisk walk)

Sample Day 12
0:20:00
15TSS
Pool Sprint Week 2 Run 3

5 min warm up (brisk walk)
2.30 min run 2.30 min walk x 2
5 min cool down (brisk walk)

Sample Day 15
0:21:00
15.7TSS
Pool Sprint Week 3 Run 1

6 min warm up (brisk walk)
2.30 min run 2.30 min walk x 2
5 min cool down (brisk walk)

Chris Wallace
|
The Triathlon Coaching Company

Chris has many years coaching and teaching experience, is focused on developing athletes to reach their potential. He is passionate about helping others to succeed and understands the needs of the working athlete along with the worries and stresses that all athletes go through, beginners and advanced athletes alike. He has worked with athletes of various levels from total beginners all the way up to Age Group World Championship Qualifiers.