Youth Senior Triathlon Training Plan

Average Weekly Training Hours 02:08
Training Load By Week
Average Weekly Training Hours 02:08
Training Load By Week

This 8 week Senior Triathlon plan is designed for experienced youth triathletes competing at IronKids events. This training plan is specifically for the youth racing in the senior division of IronKids events. Any youth that has competed in triathlons in the past and are seeking to compete in the junior youth triathlons can still benefit from the training program. This plan is designed to improve your performance while preparing to compete in a triathlon in 8 weeks. This is a detailed 8-week plan, will help you improve on your basic non-draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodized approach to your training. After completing this plan you will be ready to perform at a higher level during your next triathlon. Basic qualifications: Youth age 11-15, in good health with no health problems, or cleared by a licensed physician Able to swim 200 meters without stopping Comfortable riding any type of bicycle 5 miles Able to run 1.5 mile without stopping

Sample Day 2
0:20:00

Warm up and stretch for 5 minutes. Then run 400 meters, rest walk back 100 meters then repeat 4-6 times. Cool down and easy stretch for 5 minutes. Focus on proper technique, run pushing off with the balls of your feet, not on your heels. Swing your arms freely and naturally.
Focus on good running form.

Sample Day 3
0:20:00

Conduct warm up and stretching before swim workout. Start by doing arm, shoulder and hip rotations. Then conduct easy stretches. Before workout make sure there is a lifeguard or adult supervising your training.
Swim continuous laps for 8 minutes, rest for 2 minutes and repeat lap swim for 8 minutes. Cool down for 2 minutes.

Sample Day 5
0:20:00

Warm up and stretch for 5 minutes. Then run 400 meters, rest walk back 100 meters then repeat 4-6 times. Cool down and easy stretch for 5 minutes. Focus on proper technique, run pushing off with the balls of your feet, not on your heels. Swing your arms freely and naturally.
Focus on good running form.

Sample Day 6
0:20:00

Conduct warm up and stretching before swim workout. Start by doing arm, shoulder and hip rotations. Then conduct easy stretches. Before workout make sure there is a lifeguard or adult supervising your training.

Conduct a 50 meter warm up; then do 12 X 25 meters intervals with a 30 seconds rest between sets. Cool down with a 50 meter easy swim.

If you are a good swimmer conduct this as 12 X 50 meter swim workout with 45 seconds rest intervals between sets for a 600 meter swim workout.

Sample Day 7
0:25:00

WU 5-10 minutes, easy spinning in an easy gear, stay on small cogs. Ride for 15 minutes at 85-90 RPMs, work on shifting gears and drinking from your water bottle with one hand. Focus on your surrondings as you ride, stay alert. 5 minute cool down (CD).

Sample Day 9
0:15:00

Lay out your gear like you would for a race..towel first. Focus on putting equipment in order for the events. Make sure you are organized and only have gear you will use. Walk through transition one; swim to bike (T1) then run through it until you are comfortable and smooth. Next walk through transition two; bike to run (T2), then run through it until you are comfortable and smooth. Speed is key, must be smooth to be fast.

Sample Day 9
0:20:00

Conduct warm up and stretching before swim workout. Start by doing arm, shoulder and hip rotations. Then conduct easy stretches. Before workout make sure there is a lifeguard or adult supervising your training.
Swim continuous laps for 8 minutes, rest for 2 minutes and repeat lap swim for 8 minutes. Cool down for 2 minutes.