Youth Beginner Triathlon Training Plan-8 weeks

Average Weekly Training Hours 01:34
Training Load By Week
Average Weekly Training Hours 01:34
Training Load By Week

This 8-week triathlon plan is intended for the beginning youth triathlete ages 7-15. You should be able to train 3-4 days per week in order to start this plan. This is a detailed 8-week plan, which introduces beginners into a formal periodized triathlon program. The workouts will follow a periodization approach to your training. At the end of this plan you will be ready to complete a youth distance triathlon and start a more detailed triathlon program for the distance you will be racing.



Basic qualifications:

Youth age 7-15, in good health with no health problems, or cleared by a licensed physician

Able to swim 25 meters without stopping

Able to ride any type of bicycle for 2 miles

Able to run/walk a 1/4 mile without stopping

Sample Day 1
0:10:00
Youth 50 meter swim

Swim 50 meters (2 lengths of a 25 meter/yard pool), be sure to warm up your muscles before swimming by doing arm rotations, shoulder rotations and hip rotations. Shake your arms and do some light stretching before entering the pool. Make sure there is a lifeguard or adult supervision available before you attempt to complete this training.


Swim using any stroke to compete the swim, the crawl or freestyle is preferred. After completing the 2 lengths, work to compete 100 meters/yards without stopping as you improve.

Sample Day 3
0:10:00
Youth 10 minute bike-beginners age 7-10

Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 2 minute warm up, then pedal for 6 minutes then 2 minute cool down. Practice until you feel comfortable riding for 10 minutes before increasing your riding time. This is for beginning youth 7-10.

Sample Day 4
0:15:00
Youth 100 meter run

Warm up and stretch for 5 minutes. Then run or walk 100 meters, rest walk back 100 meters then repeat 2-6 times. This is a basic workout for youth ages 7-10. If you can run 100 meters then do as many repeats running as possible, if you can't run 6 of them then walk the rest. 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.

Sample Day 6
0:10:00
Youth 50 meter swim

Swim 50 meters (2 lengths of a 25 meter/yard pool), be sure to warm up your muscles before swimming by doing arm rotations, shoulder rotations and hip rotations. Shake your arms and do some light stretching before entering the pool. Make sure there is a lifeguard or adult supervision available before you attempt to complete this training.

Swim using any stroke to compete the swim, the crawl or freestyle is preferred. After completing the 2 lengths, work to compete 100 meters/yards without stopping as you improve.

Sample Day 7
0:15:00
Youth 100 meter run

Warm up and stretch for 5 minutes. Then run or walk 100 meters, rest walk back 100 meters then repeat 2-6 times. This is a basic workout for youth ages 7-10. If you can run 100 meters then do as many repeats running as possible, if you can't run 6 of them then walk the rest. 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.

Sample Day 8
0:10:00
Youth 50 meter swim

Swim 50 meters (2 lengths of a 25 meter/yard pool), be sure to warm up your muscles before swimming by doing arm rotations, shoulder rotations and hip rotations. Shake your arms and do some light stretching before entering the pool. Make sure there is a lifeguard or adult supervision available before you attempt to complete this training.

Swim using any stroke to compete the swim, the crawl or freestyle is preferred. After completing the 2 lengths, work to compete 100 meters/yards without stopping as you improve.

Sample Day 10
0:10:00
Youth 10 minute bike-beginners age 7-10

Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 2 minute warm up, then pedal for 6 minutes then 2 minute cool down. Practice until you feel comfortable riding for 10 minutes before increasing your riding time. This is for beginning youth 7-10.

Boris Robinson
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T3Multisports

Individual coaching focused on goal setting, annual training plan, month to month and weekly training plans.

Fees include heart rate and power analysis, limited to unlimited emails, fax and phone access based on select programs.

Half Ironman, Youth Triathlon, ITU Draft Legal, Adult Strength Training. Running, Cycling and Endurance Events

Programs:

Triathlon (intermediate level adults, youth elite & juniors)

Running
Cycling (Crits and road racing)

Endurance & functional fitness