8 Week Beginner Triathlon Training Plan
Author
Erinne Guthrie/Full Circle Coaching
All plans by this CoachLength
8 Weeks
Typical Week
2 Other, 2 Swim, 1 Strength, 2 Bike, 2 Run, 1 Day Off, 1 Custom
Longest Workout
0:30 hrs swim
0:50 hrs bike
0:50 hrs run
Plan Specs
triathlon sprint beginner
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Summary
This program is meant for a very beginner athlete looking to cross the finish line in their first or 2nd triathlon. Some level of fitness is required to finish a triathlon safely, this program can be spread out over a few more weeks as needed. More resources can we found on the blog at www.fullcirclecoaching.com and on the Full Circle Coaching Youtube Channel:https://www.youtube.com/channel/UCU9nEzM3fe7s8h9mP4qJPLw
Stats
Sample Day 1
Use this link -
https://www.youtube.com/results?search_query=full+circle+coaching+dynamic+warm+up
Move all your joints any way they move to help wake up the body before the main workout. 3-5 repeats of each movement.
look right and left
ear to shoulder right and left
shoulder rolls front and back
arm swims front and back
arm swing across the body and or over the head
one at a time or both together
alternate - hug knee to chest
heel to butt
knee circles
rock back and forth on heel and toes
ankle circles
mix it up and breath into your belly with each movement
Sample Day 6
Foam Rolling- Full Body
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Make sure you take your time with this, it's a recovery day and this is huge in terms of recovery... think "self-massage."
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Foam roll the following areas for a mimimum of 2' on each section, you can spend longer if you would like (which is encouraged). When you find a "trigger point" or spot where it is incredibly stiff/sore/tight: stay on it and apply a little more pressure while breathing slowling in and out, 4" in, hold for 4" then 4" out. Do that 2-3 times per trigger point and then move on. Remember, this is NOT speed rolling, take your time and move slowly.
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https://www.youtube.com/watch?v=khC5J1lkC7s
The more time you put into this, the better you will feel and perform!
Sample Day 7
Run 20-30 minutes zone 1/2, easy. Walk as needed. Run slow enough you do not have to walk if you can.
Sample Day 8
Swim - Spend 5 minutes practicing floating on belly in your streamline. Practice blowing bubbles out of nose underwater 5 x every time you get to the wall. Then swim as many lengths of the pool up to 8 laps/ lengths (200 Yds/ Mters): Rest 1 minute; swim 10-20 x 25 rest :10-:15 sec between each rep. Every even lap swim breast stroke or back stroke; rest 1 min: Kick 100 yards/ meters non stop with kick board; finish with 4-8 laps mixed strokes cool down, rest as needed.
Sample Day 9
Bike 20-30 Minutes/ Zone 2 Aerobic 80-90 RPMS.
Sample Day 9
Run 10-20 minutes easy off the bike.