Hal Higdon: Triathlon Supreme Training Program

Average Weekly Training Hours 03:52
Training Load By Week
Average Weekly Training Hours 03:52
Training Load By Week

Hal Higdon: Triathlon Supreme Program: This Triathlon Supreme Training Program is simply my 8-week Triathlon 1 and Triathlon 2 Training Programs connected in a 16-week version at a discount price. Triathlon 1 was designed as a program for individuals who wanted to stay fit using the three triathlon events of swimming, cycling and running but without any plans to enter a competitive triathlon. Triathlon 2 was the next step upward, designed for individuals whose end goal was a triathlon. More specifically, Triathlon Supreme is designed to get you ready for sprint triathlons, those shorter than the 1500/40K/10K Olympic distance. Each day I will send you an email message telling you how to workout 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 Supreme Training Program. This 16-week program is a combination of my 8-week Triathlon 1 Program and my 8-week Triathlon 2 Training Program, offered at a discount price. We begin today with Triathlon 1. The purpose of the first 8 weeks 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. After that time period, you switch to Triathlon 2, its end goal being a sprint triathlon. 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
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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).