Ruthin 2019 Training Plan (beginners)

Average Weekly Training Hours 06:04
Training Load By Week
Average Weekly Training Hours 06:04
Training Load By Week

This plan is based around the Ruthin 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
0:16:30
11.7TSS
Pool Sprint Week 1 Run 1

Todays session is focused on making a start on your challenge and gives you a chance to get out and start making some progress towards your goal!

Take some time to warm up going from a brisk walk to a jog and then follow the session targets to make the most of the session. Once you are on the cool down its the reverse of the warm up and work down to a brisk walk over the time stated in the workout

During the recoveries feel free to walk if needed and take on some water, make sure you work within your limits and don't push yourself too hard.

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

Todays session is focussed on pushing you to run for that little bit longer than previous. Make sure to keep running during the harder intervals and use the recovery to your advantage

Take some time to warm up going from a brisk walk to a jog and then follow the session targets to make the most of the session. Once you are on the cool down its the reverse of the warm up and work down to a brisk walk over the time stated in the workout

During the recoveries feel free to walk if needed and take on some water, make sure you work within your limits and don't push yourself too hard.

Sample Day 5
0:24:30
17.8TSS
Pool Sprint Week 1 Run 3

Todays session is about spending some time on your feet and giving you the confidence to be able to run for a longer period of time.


Take some time to warm up going from a brisk walk to a jog and then follow the session targets to make the most of the session. Once you are on the cool down its the reverse of the warm up and work down to a brisk walk over the time stated in the workout

During the recoveries feel free to walk if needed and take on some water, make sure you work within your limits and don't push yourself too hard.

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

Todays session we are looking to extend your running time a little bit further and slightly shorten your recovery walk/runs.


Take some time to warm up going from a brisk walk to a jog and then follow the session targets to make the most of the session. Once you are on the cool down its the reverse of the warm up and work down to a brisk walk over the time stated in the workout

During the recoveries feel free to walk if needed and take on some water, make sure you work within your limits and don't push yourself too hard.

Sample Day 10
0:23:00
16.7TSS
Pool Sprint Week 2 Run 2

Todays session is again about getting you to run for a longe period of time compared to last week and to see if you can still maintain it with the rest of this weeks training.

Take some time to warm up going from a brisk walk to a jog and then follow the session targets to make the most of the session. Once you are on the cool down its the reverse of the warm up and work down to a brisk walk over the time stated in the workout

During the recoveries feel free to walk if needed and take on some water, make sure you work within your limits and don't push yourself too hard.

Sample Day 12
0:25:00
18.3TSS
Pool Sprint Week 2 Run 3

Todays session is about spending some time on your feet and giving you the confidence to be able to run for a longer period of time, we've extended the time for this session compared to last week just to get you used to running for a substantial amount of time.


Take some time to warm up going from a brisk walk to a jog and then follow the session targets to make the most of the session. Once you are on the cool down its the reverse of the warm up and work down to a brisk walk over the time stated in the workout

During the recoveries feel free to walk if needed and take on some water, make sure you work within your limits and don't push yourself too hard.

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

Chris Wallace
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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.