Training for your first triathlon can be a tricky juggle. Yet with a well-designed training plan, you can finish your sprint-distance triathlon in 10 weeks. Spread each week's training distance evenly over your scheduled training days. In some weeks, you may need to plan two training sessions in one day, but be sure to allow for rest days. Your body will require additional rest, food and hydration during your training. Therefore, be prepared to respond to these needs with high-carbohydrate meals for energy and two liters daily of a combination of water and sports drinks for hydration and recovery.
Weeks 1 & 2: Building Your Training Foundation
Step 1
Spread your weekly mileage out over four or five workouts in the first two weeks of your sprint triathlon training.
Step 2
Swim 1,100 yards, bike 20 kilometers and run five kilometers total distance in Week One.
Step 3
Train for a cumulative distance of 2,200 yards of swimming, 40 kilometers of cycling and ten kilometers of running.
Weeks 3 & 4: Building Strength
Step 1
Schedule five days of workouts in your third and fourth weeks of triathlon training. This will provide you two full days of rest so your body can adjust to this rigorous training schedule.
Step 2
Train on hills on your bike and runs in Week Three and use hand paddles in your swim workouts. Swim 1,100 yards, bike 20 kilometers and run five kilometers.
Step 3
Swim 2,200 yards, bike 40 kilometers and run ten kilometers in your fourth week of triathlon training. Continue adding resistance hills and swim paddles to your workouts.
Week 5: Building Endurance
Step 1
Spread your training over six days in your fifth week of training.
Step 2
Increase weekly distance to 3,300 yards of swimming, 60 kilometers of cycling and 15 kilometers of running.
Step 3
Keep your pace steady and courses flat throughout this week of training.
Weeks 6 & 7: Building Speed
Step 1
Train five or six days a week in your sixth and seventh weeks of training.
Step 2
Swim 2,200 yards, bike 40 kilometers and run ten kilometers in Week Six. Increase your pace in all three disciplines. Take additional breaks, if necessary, during training.
Step 3
Train for a total distance of 3,300 yards of swimming, 60 kilometers of cycling and 15 kilometers of running in your seventh week. Keep your pace quickened with additional breaks, if necessary.
Weeks 8 to 10: Race Preparation
Step 1
Train four or five days in the final three weeks of triathlon training. This will provide you two to three days of rest so you will be fully rested and recharged for your sprint-distance triathlon.
Step 2
Allow additional training time in Week Eight, as this will be the longest training week of this 10-week cycle. Your total distance this week will be 4,400 yards of swimming, 80 kilometers of cycling and 20 kilometers of running. This distance includes a mock spring-distance triathlon run-through of a 750-meter swim, a 20-kilometer bike ride and five-kilometer run.
Step 3
Combine the three training formats in your ninth week of training. Train for 3,300 yards of swimming, 60 kilometers of cycling and 15 kilometers of running. Incorporate speed, hills and steady-pace training throughout the week.
Step 4
Rest in the final week leading up to your race. Your tenth week of training will be cut back to 1,100 yards of swimming, 20 kilometers of cycling and five kilometers of running, plus your race distance. Take the day before your race completely off from training.
Things You'll Need
- Swim goggles or mask
- Swimsuit
- Bicycle
- Running shoes
References
- "Dave Scott's Triathlon Training"; Dave Scott; 1986
- "Triathlon 101"; John Mora; 1999
- "Triathloning for Ordinary Mortals"; Steven Jonas; 2006
- "Triathlons for Women"; Sally Edwards; 2006
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