Hal Higdon: Triathlon 2 Training Program

Average Weekly Training Hours 03:40
Training Load By Week
Average Weekly Training Hours 03:40
Training Load By Week

Hal Higdon: Triathlon 2 Training Program: This Triathlon 2 Training Program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. It assumes a moderately high level of fitness, certainly an ability to finish 5-K or 10-K races if not marathons. It can prepare you to participate in sprint triathlons, those shorter than the Olympic distances: 1500 swim, 40-K bike, 10-K run. If your main goal in embracing the triathlon is fitness vs. competition, take a look first at my Triathlon 1 program. Each day I will send you an email telling you how to work out and offering training advice. For more information, visit my website: halhigdon.com.

Sample Day 2
0:30:00
3mi

Run for 30 minutes at a comfortable pace. Make this an easy day. Many of those using and benefitting from my Triiathlon 2 Program are runners who want to do a triathlon. For them, a half hour running is an easy workout. If your background is swimming or cycling, running that far may be somewhat more of a strain. If so, relax. Nobody told you that you need to force the pace. Combine walking with running until you get the feel for running.

Sample Day 3
0:45:00
7.5mi

Cycle for 45 minutes, then strength train for another 15 or so minutes more. The easiest way to do this is to work out in a gym, assuming that you have access to one. Do your pedaling on an exercise bike, then shift to those shiny, steel machines to pump some iron.

Sample Day 4
0:25:00
2.5mi

Today's swim and run should be done as a continuous workout, pausing briefly between the two segments to don shoes and change clothes. Make the transition exactly as you might in a triathlon, although don't be in too much of a rush.

Sample Day 4
0:20:00
604m

Swim and run for 45 minutes. Over the next eight weeks, I will ask you to gradually increase the time of this double workout to 60 minutes. Swim for 20 minutes before running for 25 minutes. But don't feel you have to be too precise in splitting the two events.

Sample Day 6
0:30:00
3mi

Since I had runners in mind when I designed this triathlon training program, most of you should have no trouble running a half hour today. Simply go out and run. Over the next 8 weeks, I will gradually increase the length of your run from 30 to 60 minutes.

Sample Day 7
0:30:00
3mi

Today's Triathlon 2 workout is a continuous double workout. After a half-hour swim, run for another half hour. It's important to learn how to make the transition between one triathlon discipline and another. Not just to speed the transition, but to accustom your body to each exercise one after the other.

Sample Day 7
0:30:00
805m

Swim and run for an hour. Break your workout today into near equal segments: a half hour of swimming and a half hour of running. Because triathlons are contested in open water, you are best off training in open water rather than a pool, if that is a convenient option.

Hal Higdon
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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).