Beginner Training
These are free plans, more plans are located in the member area.
Starting from Scratch
Couch to 5k programs for those starting from square one.
Ok, here you are. For whatever reason you have decided to get with triathlon training program, but with no recent prior experience, you have to start from scratch. Well, running is obviously the first discipline you will want to start with. This is a great exercise. If your goal is to lose weight, running will definitely allow you to accomplish this.
In my opinion, running IS the super-turbo-charged-mega-energy-consuming-calorie burner. I would even go as far as to say that I would be willing to bet that if one runs 30 to 60 minutes/3 times per week, along with a sensible diet, you will be a very fit person for life. Coupled with a moderate 2-3 times a week weight training routine you will prolong the active part of your life by 20 years - I guarantee it!
Nowadays, when you hit your 40's the average person will start needing medicine. Medicine for blood pressure, medicine for cholesterol, and medicine for all these other myriads of semi sedentary-induced preventable diseases. So let me ask you this: 'how did people live past their 40's back in the day?' They sure did not have health insurance.' It was two main things: Walking to get to places and a simpler, healthier diet. So there it is. We will start with the walking. This works out great for people who are overweight as if an overweight person starts out running, I feel that it would be just to much stress on the joints. So for everybody, start out walking and, if needed, change your diet immediately so that when you transition to running, it will be a lot more easier on the joints.
Conservative Program
Ok, so you are excited to get started today - huh? For those who are overweight (to determine this, see the chart Body-build ) I have provided you with the link above to a program to get you going - providing your doctor has no concerns of course.
If you find that running hurts your joints, try starting out with biking instead. Biking is also great in shedding excess pounds. Once you have built a bike 'base' over several months and have lost weight, then you should have little problem starting the conservative running program. For biking, start out at say 20min and don't exceed a 10% increase the following week.
If you find that running hurts your joints, try starting out with biking instead. Biking is also great in shedding excess pounds. Once you have built a bike 'base' over several months and have lost weight, then you should have little problem starting the conservative running program. For biking, start out at say 20min and don't exceed a 10% increase the following week.
Aggressive Program
If you are not overweight, (see the chart Body-Build ), I have provided you with a 16-week program with the link above, running three times per week...should be no problem if you are not overweight or you have had a prior fitness program but currently have been doing nothing.
I would also highly recommend you to purchase the book Triathloning for Ordinary Mortals by Dr. Stephen Jonas as it has a shorter routine from walking to running that takes only 14 weeks AND you are working out four times per week while being able to run more minutes at the end- it is definitely more intense. It also is chocked full of tips and techniques from diet to race day. Plus Steven Jonas, being an M.D., will show you how to build-up safely and explains these phases better than I do.
MAKE THE COMMITMENT!!!
If you can commit just 2-3 months for this adjustment period for your body...you will find it a piece of cake from here on out.
Remember, for most people, looking good and feeling great is not easy - we must work hard at it! No amount of crazy fad dieting or supplements offered by the fitness industry will help you.
You must ask yourself 'How bad do I want to be healthy in my mind, body and soul?' If the answer is a resounding 'YES!!!' then you have come to the right place. If you are unsure, then go back to your fad diets and non-intense workouts.
I hope right now you are putting on your work-out gear to go at least walking or maybe to the gym for your first weight-lifting experience. Do not submit to the dark side of couch-potatoeness and fat-free snackfood! Think about it, if they take out the fat, more carbohydrates go in to replace...biochemistry 101 says that any unused carbohydrates get converted to fats - easily!
It's now time to get serious, grit your teeth, put on your game-face and lets do this!!!
The Conservative Couch to 5K (3mile) Program - 7 Months
OR the lead-up to any of the sprint programs.
The following tables should help you get started on a simple walk/run routine. It is VERY conservative. You only work out three times a week at 30 minutes per session. The program takes 28 weeks and is a slow, steady progression. Along with a good, healthy eating program anybody who is overweight should have no problems using this routine.
You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, and you haven't been able to meet the minutes running required of the program at the end, its ok to still do the 5K BUT walk during it. Don't feel you have to run the whole thing. Don't push yourself. OR add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week.
BUT If you are experiencing joint pain during this program, it might be best to start off with biking and a decent diet to lose some extra weight that could be irritating your joints. Also, see your doctor. By using this program, you accept the RESTRICTIONS AND TERMS OF USE
Feel free to change the days if needed to convenient you, but just remember to always have a rest day between runs - you need that rest.
***Starting on week five, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is sooo important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running.
You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. Your not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training.
Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day!
Some running essentials:
| Phase I: Warm up Phase Month 1 – All Walking (Times in minutes per day) |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| Grand total: 260 |
| 1 |
Off |
10 |
Off |
15 |
Off |
10 |
15 |
50 |
| 2 |
Off |
10 |
Off |
15 |
Off |
20 |
15 |
60 |
| 3 |
Off |
15 |
Off |
20 |
Off |
15 |
20 |
70 |
| 4 |
Off |
20 |
20 |
Off |
20 |
Off |
20 |
80 |
| Phase II Month 2 – Mostly Walking (Times in minutes per day) Walk/Run |
| M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| Grand total: 308/52 |
| Off |
28/2 |
Off |
28/2 |
Off |
Off |
28/2 |
84/6 |
| Off |
26/4 |
Off |
26/4 |
Off |
Off |
26/4 |
78/12 |
| Off |
24/6 |
Off |
24/6 |
Off |
Off |
26/4 |
74/16 |
| Off |
24/6 |
Off |
24/6 |
Off |
Off |
24/6 |
72/18 |
| Phase III Month 3 – Mostly Walking (Times in minutes per day)Walk/Run |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| Grand total: 236/124 |
| 1 |
Off |
22/8 |
Off |
22/8 |
Off |
Off |
22/8 |
66/24 |
| 2 |
Off |
20/10 |
Off |
20/10 |
Off |
Off |
20/10 |
60/30 |
| 3 |
Off |
18/12 |
Off |
18/12 |
Off |
Off |
20/10 |
56/34 |
| 4 |
Off |
18/12 |
Off |
18/12 |
Off |
Off |
18/12 |
54/36 |
| Phase IV Month 4 – Mostly Walking (Times in minutes per day) Walk/Run |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| Grand total: 164/196 |
| 1 |
Off |
16/14 |
Off |
16/14 |
Off |
Off |
16/14 |
48/42 |
| 2 |
Off |
14/16 |
Off |
14/16 |
Off |
Off |
14/16 |
42/48 |
| 3 |
Off |
12/18 |
Off |
12/18 |
Off |
Off |
14/16 |
38/52 |
| 4 |
Off |
12/18 |
Off |
12/18 |
Off |
Off |
12/18 |
36/54 |
| Phase V Month 5 Mostly Running (Times in minutes per day) Walk/Run |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| Grand total: 92/268 |
| 1 |
Off |
10/20 |
Off |
10/20 |
Off |
Off |
10/20 |
30/60 |
| 2 |
Off |
8/22 |
Off |
8/22 |
Off |
Off |
8/22 |
24/66 |
| 3 |
Off |
6/24 |
Off |
6/24 |
Off |
Off |
8/22 |
20/70 |
| 4 |
Off |
6/24 |
Off |
6/24 |
Off |
Off |
6/24 |
18/77 |
| Phase VI Month 6 Mostly Running (Times in minutes per day) Walk/Run |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| Grand total: 44/316 |
| 1 |
Off |
6/24 |
Off |
6/24 |
Off |
Off |
6/24 |
18/72 |
| 2 |
Off |
4/26 |
Off |
4/26 |
Off |
Off |
4/26 |
12/78 |
| 3 |
Off |
2/28 |
Off |
2/28 |
Off |
Off |
4/26 |
8/82 |
| 4 |
Off |
2/28 |
Off |
2/28 |
Off |
Off |
2/28 |
6/84 |
| Phase VII Month 7 All Running (Times in minutes per day) Run |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| Grand total: 300 |
| 1 |
Off |
20 |
Off |
20 |
Off |
Off |
20 |
60 |
| 2 |
Off |
25 |
Off |
25 |
Off |
Off |
20 |
70 |
| 3 |
Off |
25 |
Off |
25 |
Off |
Off |
30 |
80 |
| 4 |
Off |
30 |
Off |
30 |
Off |
Off |
30 |
90 |
If you will be following the sprint programs on the site, replace phase VII for Month 7 (above) with the following:
| Phase VII Month 7 All Running /Cycling (Times in minutes per day) Run |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| Grand total: 300-Run/275-Bike |
| 1 |
20-Run |
20-Run |
20-Bike |
20-Run |
20-Bike |
Off |
20-Run |
60-Run |
| 40-Bike |
| 2 |
20-Bike |
25-Run |
25-Bike |
25-Run |
30-Bike |
Off |
20-Run |
70-Run |
| 75-Bike |
| 3 |
20-Bike |
25-Run |
30-Bike |
25-Run |
40-Bike |
Off |
30-Run |
80-Run |
| 90-Bike |
| 4 |
20-Bike |
30-Run |
25-Bike |
30-Run |
25-Bike |
Off |
30-Run |
90-Run |
| 70-Bike |
YEAAAHHHH!!!! You did it! By week 25, you are a full time runner. You have now finished starting from scratch. Hey...give me an email and tell me how you did.
At this time, you are doing some good running, it would be best to start following that 10% rule strictly from here on. Also, start scheduling a 'rest' week every month where you decrease your training by 30-50%.
The Aggressive Couch to 5K (3mile) Program - 4 Months
OR the lead-up to any of the sprint programs.
The following tables should help you get started on a simple walk/run routine. It is more aggressive. You work out three times a week at 30 minutes per session. This program takes 16 weeks and is a quicker though steady progression from the conservative program. Remember to eat healthy too. Feel free to change the days if needed to convenient you, but just remember to always have a rest day between runs - you need that rest.
You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, and you haven't been able to meet the minutes running required of the program at the end, its ok to still do the 5K BUT walk during it. Don't feel you have to run the whole thing. Don't push yourself. OR add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week.
If you are experiencing joint pain during this program, it might be best to start off with biking and a decent diet to lose some extra weight that could be irritating your joints. Also, see your doctor. By using this program, you accept the RESTRICTIONS AND TERMS OF USE
***Starting on week two, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is sooo important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running.
You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. Your not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training.
Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day!
| Phase I Walk/Run Month 1 Mostly Walking (Times in minutes per day) |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| 1 |
Off |
25/0 |
Off |
30/0 |
Off |
Off |
30/0 |
85/0 |
| 2 |
Off |
27/3 |
Off |
27/3 |
Off |
Off |
27/3 |
81/9 |
| 3 |
Off |
24/6 |
Off |
24/6 |
Off |
Off |
24/6 |
72/18 |
| 4 |
Off |
27/3 |
Off |
24/6 |
Off |
Off |
24/6 |
75/15 |
| Grand total: 313/42 |
| Phase - II Walk/Run Month 2 Mostly Walking (Times in minutes per day) |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| 1 |
Off |
21/9 |
Off |
21/9 |
Off |
Off |
21/9 |
63/27 |
| 2 |
Off |
18/12 |
Off |
18/12 |
Off |
Off |
18/12 |
54/36 |
| 3 |
Off |
15/15 |
Off |
15/15 |
Off |
Off |
15/15 |
45/45 |
| 4 |
Off |
18/12 |
Off |
15/15 |
Off |
Off |
15/15 |
48/42 |
| Grand Total: 210/150 |
| Phase - III Walk/Run Month 3 Mostly Running (Times in minutes per day) |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| 1 |
Off |
12/18 |
Off |
12/18 |
Off |
Off |
12/18 |
36/54 |
| 2 |
Off |
9/21 |
Off |
9/21 |
Off |
Off |
9/21 |
27/63 |
| 3 |
Off |
6/24 |
Off |
6/24 |
Off |
Off |
6/24 |
18/72 |
| 4 |
Off |
9/21 |
Off |
6/24 |
Off |
Off |
6/24 |
21/69 |
| Grand Total: 102/258 |
| Phase - IV Run Month 4 All Running (Times in minutes per day) |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| 1 |
Off |
15 |
Off |
15 |
Off |
Off |
20 |
50 |
| 2 |
Off |
20 |
Off |
20 |
Off |
Off |
20 |
60 |
| 3 |
Off |
20 |
Off |
25 |
Off |
Off |
25 |
70 |
| 4 |
Off |
25 |
Off |
25 |
Off |
Off |
30 |
80 |
| Grand Total: 260 |
If you will be following the sprint programs on the site, replace Phase IV with the following:
| Phase - IV Run Month 4 All Running/Cycling (Times in minutes per day) |
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| 1 |
Off |
15-Run |
20-Bike |
15-Run |
20-Bike |
Off |
20-Run |
50-Run |
| 40-Bike |
| 2 |
20-Bike |
20-Run |
25-Bike |
20-Run |
30-Bike |
Off |
20-Run |
60-Run |
| 75-Bike |
| 3 |
20-Bike |
20-Run |
30-Bike |
25-Run |
40-Bike |
Off |
25-Run |
70-Run |
| 90-Bike |
| 4 |
20-Bike |
25-Run |
25-Bike |
25-Run |
25-Bike |
Off |
30-Run |
80-Run |
| 70-Bike |
| Grand Total: 260-Run/275 Bike |
YEAAAHHHH!!!! You did it! By week 25, you are a full time runner. You have now finished starting from scratch. Hey...give me an email and tell me how you did.
At this time, you are doing some good running, it would be best to start following that 10% rule strictly from here on. Also, start scheduling a 'rest' week every month where you decrease your training by 30-50%.
Beginner Triathlon
A great 13 week program with good guidelines leading up to it. Have fun!
The Original 13 Week Sprint Training Plan
Before you read this...make sure you have been running (or biking) consistently. If you need to start a running program, check out Running from Scratch.
Also, if you are brand new...check out Getting Started
Ok, so you want to do a sprint length triathlon? To start the final 13 week program leading up to a sprint tri, you will need to be able to consistently sustain the following: 20min swim, 30min bike, 20min run. If you can do the previous, then you are ready for the final 13 week program for a sprint triathlon. These minutes might seem 'long' but I am assuming that you are going at a leisurely pace and NOT working on speed at this stage of the game. SO, by doing the 20-30min of each sport, I am hoping you will be at least meeting the mileage. You may very well exceed it - that's ok, you will then be better prepared.
Pre-Sprint Training Program
Leading up to these final 13 weeks for a sprint-length triathlon, you should be running and swimming 2-3 times per week. For a sprint triathlon, you can get away with biking 1-2 times a week. For those who have just learned how to run consistently 15-25 minutes, follow the following transitional training example program and design a program where you run, bike and swim 2 times a week (not necessarily in that order) increasing your swimming and biking from a few minutes to 20-30minutes.
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| 1
|
Swim-X
Run-20 |
Off
|
Bike-X |
Run-20 |
Swim-X |
Off
|
Bike-X |
| 2
|
Swim-X+10%
Run-
22
|
Off
|
Bike-X+10% |
Run-22 |
Swim-X+10% |
Off
|
Bike-X+10% |
You already know how to run, so you must work in the biking and swimming while only increasing in these events by no more than 10% a week. Once you have gotten up to 20min swim (forward crawl - no stopping), 30min bike, and 20min run , then you may start the final 13 week program. Getting up to these levels might take a month or several depending what you are strong in. Be patient. Swimming might take the longest. Once you have achieved these levels, it is usually a good idea to sustain them for a month or so before going on into the final 13-week sprint training program
Sprint 13-Week Training Program
Remember, you may definitely overshoot the mileage by the end of this program, but this program is for everybody and especially for beginners OF ALL AGES!!!. It is not based on speed but on endurance. You can go as slow as you want. This is your first triathlon, and the goal is to just finish and to HAVE FUN!!!
If you need some reference on mileage to minutes: I am a slow, leisurely runner and it takes me 40 minutes to run 4 miles. One runs max 45 minutes in this program, so runners slower than me (and I am slow) can definitely do this program. However, if you find you can do a longer length tri during the middle of the following program, than sign up for a longer one!
By the way, if you can't do all the minutes - DON'T WORRY!!! 45 minutes running or 35 minutes swimming does sound like a lot. Do your best. On race day, you will get a great extra boost from the environment. Being that swimming is first, I know you will be able to do the distance even if you have only maxed out at around 20-30 minutes (just make sure you have done the 0.6miles in the pool as you can't really stop in the event). Biking is easy at these distances - even under minimal training. Running...you can
stop to walk as much as it is needed if you want...you are allowed. I THINK YOUR GONNA BE ALRIGHT!!!
For a typical sprint triathlon (~0.5mile swim, 12mile bike, 3mile run), here are some results of the best and worst times from ages 15 to 70:
Swim: 10-35min Bike: 30-55min Run: 18-45min Total: 55-135min
| Week |
M |
T |
W |
TH |
F |
S |
S |
TOTAL |
| 1 |
Swim-15 |
Off |
Bike-35 |
Run-20 |
Swim-30 |
Off |
Bike-40 |
160 |
| |
Run-20 |
|
|
|
|
|
|
|
| 2 |
Swim-20 |
Off |
Bike-35 |
Run-20 |
Swim-30 |
Off |
Bike-45 |
175 |
| |
Run-25 |
|
|
|
|
|
|
|
| 3 |
Swim-20 |
Off |
Bike-30 |
Run-25 |
Swim-35 |
Off |
Bike-45 |
180 |
| |
Run-25 |
|
|
|
|
|
|
|
| 4 |
Swim-20 |
Off |
Run-25 |
Swim-25 |
Bike-45 |
Off |
Run-30 |
175 |
| |
Bike-30 |
|
|
|
|
|
|
|
| 5 |
Swim-25 |
Off |
Run-25 |
Run-30 |
Swim-30 |
Off |
Bike-45 |
185 |
| |
Bike-30 |
|
|
|
|
|
|
|
| 6 |
Run-15 |
Off |
Bike-25 |
Run-15 |
Bike-25 |
Off |
Swim-20 |
100 |
| REST Wk. |
|
|
|
|
|
|
|
|
| 7 |
Run-15 |
Off |
Bike-30 |
Bike-25 |
Run-20 |
Off |
Swim-25 |
115 |
| |
|
|
|
|
|
|
Open Water |
| 8 |
Swim-25 |
Off |
Run-35 |
Bike-50 |
Swim-30 |
Off |
Run-35 |
210 |
| |
Bike-35 |
|
|
|
|
|
|
|
| 9 |
Swim-25 |
Off |
Run-25 |
Swim-30 |
Bike-35 |
Off |
Run-35 |
205 |
| |
Bike-35 |
|
|
|
Run-20 |
|
|
|
| 10 |
Swim-30 |
Off |
Bike-45 |
Run-45 |
Swim-35 |
Off |
Bike-60 |
245 |
| |
Run-30 |
|
|
|
|
|
|
|
| 11 |
Swim-20 |
Off |
Run-25 |
Bike-35 |
Swim-20 |
Off |
Bike-55 |
215 |
| |
Bike-30 |
|
|
|
|
|
Run-30 |
|
| 12 |
Swim-20 |
Off |
Off |
Run-30 |
Bike-45 |
Off |
Swim-20 |
115 |
| |
|
|
|
|
|
|
Open Water |
| 13 |
Off |
Bike-15 |
Off |
Swim-15 |
Run-15 |
Off |
Race!!! |
45 |
| |
Sprint Distance: |
Swim - 0.6mi, Bike - 12.4mi, Run - 3.1mi |