Hal Higdon: Triathlon 1 Training Program

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

Hal Higdon: Triathlon 1 Training Program: This program is designed for runners (and other athletes) who want to use a variety of sports and exercises to get fit and stay fit. Triathlon 1 combines the three sports of the triathlon (swimming, biking, running) with strength training and walking. It is not designed to prepare you to compete in a triathlon, although you certainly could do one if your goal is mainly to finish. Each day I will send you an email message telling you how to work out and offering training tips. For more information, visit my website: halhigdon.com.

Sample Day 1
0:30:00
5mi
Custom

Welcome to Hal Higdon's Triathlon 1 Training Program. The purpose of this 8-week program is to utilize the three events of the triathlon (swimming, cycling and running) plus strength training and walking to get you in shape and keep you there. The Triathlon 1 program is not intended to train you for a triathlon--although you certainly could compete in one at the end of 8 weeks if that is your desire. Your goal instead should be Total Fitness. Let's begin today with a 30-minute bike ride, outdoors or on an indoor exercycle. Then finish with some strength training.

Sample Day 2
0:30:00
3mi

Run for a half hour today at whatever pace seems comfortable to you. Don't worry about how far you run or how fast. For the benefit of training goals shown on the toolbar, I estimate that you will run about 3 miles in a half hour. If you do more or less, don't worry about it.

Sample Day 3
0:30:00
805m

Begin today's workout with some strength training in the gym. If you are not familiar with the exercise machines, ask someone connected with the gym (or fitness center) to show you around. For more expert advice, you might want to employ a Personal Trainer to teach you how to strength train safely. A half hour of gym time should be enough.

Sample Day 4
0:30:00
3mi

Run for a half hour today, the same as Tuesday and the same as Saturday at least in this first week of training. Since most of my training programs available on TrainingPeaks are aimed at runners, particularly those training for marathons, most of you should have no trouble with this workout.

Sample Day 6
0:30:00
3mi

This is the third day this week on which I have asked you to run 30 minutes. Sounds boring, even to me. But it's important at the beginning of any training program to first establish a firm base before moving onward and upward. Over the next eight weeks, I will gradually increase the time of your runs to where you will be running an hour.

Sample Day 7
1:00:00
10mi

Get out on your bike today and go for an hour. Unless you have a thin-tired bike and like to ride nose down on the handlebars at 20 mph or faster, you should be happy to cover about 10 miles in this time. That's about how many miles I cover when I go for a ride on my thick-tired, sit-up bike. I'm out for enjoyment as much as fitness.

Sample Day 8
0:30:00
3mi

Run for 30 minutes today at the beginning of your second week of TriFit training. The average runner should be able to run about 3 miles in a half hour. But you might be slower or faster, meaning you would cover less or more distance. Don't worry about it. Don't get hung up on whether you are precisely following my directions to run about 3 miles in about a half hour.

Hal Higdon
|
Hal Higdon Communiations

Hal Higdon is a Contributing Editor for Runner's World, that magazine's longest lasting writer, Hal's having contributed an article to RW's second issue in 1966. He also is the author of more than three dozen books, including Marathon: The Utimate Training Guide and the recently published Hal Higdon's Half Marathon Training and Run Fast (3rd edition).