This plan consists of 1x workout each day. This plan is designed for the first time triathlete with a minimum of experience.
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If youre using this for another event you can simply schedule it 12 weeks out hence the race option for Saturday OR Sunday.
Beginner sprint triathlon training plan 12 weeks. This programming has been designed for the beginner to train for a sprint distance triathlon but anyone can use it. The First Triathlon Training Plan is a free 12-week triathlon training programme to take you from zero to a tri hero. Note CBCG Coach Molly Balfe checks in with thoughts as to how to prepare for your first sprint-distance triathlon.
It is not a complex or hugely time consuming programme however as you might expect in order to improve performance sessions are longer and tougher than a beginner. With longer sessions eg Saturday 2-3 hr bike bricks and Sunday long runs building to 15hrs max. The former president of Tri Team PDX coach for Team in Training and current globe-trotting triathlon expert joins us today with both a complete 12-week plan for your first triathlon.
8min Z1 Work on your technique during the pace variation. Weekdays Mon-Fri are 1hour max per day with weekends up to 25hrs max on Sat and Sundays 15hrs max. Today marks the first of many release dates of our 12-week program which has been created to train the beginner for their first triathlon it is still however a great schedule that can be modified to suit everyone.
10min Z1 Repeat the following 6x. The intensity is a jog or very easy swim or bike spin. Swim 200m non-stop cycle 45 mins run 20 mins.
Ideally youll already be able to run for around 30 minutes cycle for 30 minutes and swim at a gentle pace for around 30 minutes. View the Train For Your First Triathlon plan. This 12 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time.
For this training block include warm-up yards before the main set and cool down with at least 100 yards of easy swimming at. This beginners plan was created specifically for the classic distance race at the 2016 Nautica Malibu Triathlon presented by Equinox which includes a half-mile ocean swim an 18-mile bike segment and a four-mile run. TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - BEGINNER WWWGARMINPL 5 Three Tech Run 30.
1min Z3 Set 3. Breathing rate and pace increase slightly. Pace is easy and relaxed.
How many workouts are in this 12-week sprint triathlon training program. There will be workouts that you will be asked you to record the time or distance. Recording your training sessions allows you to confirm that you are progressing.
The free PureGym triathlon training plan. Maintain a high RPM stand tall and pick your knees up whether you are running fast or slow. This 12 week training plan is designed to get a novice triathlete through a sprint distance triathlon.
Welcome to the 12week Beginner Sprint Tri triathlon Plan. By Coach Suzanne Sep 11 2009 Blog Sprint Triathlon Training 19 comments. 12 Week Beginner Sprint Triathlon Training Program comments.
It covers both sprint and Olympic-distance triathlon. If this is too soon modify your workout as suggested in the plan ie walk the distance or try interval running 1 min. 12 Week Sprint Triathlon Training Plan for Beginners.
Hey everyone I just wanted to write a quick over view of whats included in my 12 week sprint triathlon training plan for beginners. Our 12 week triathlon training plan is targeted at triathlon beginners but with a basic level of fitness in place already. Your 12-Week Sprint Triathlon Training Plan.
All sprint triathlon training plan workouts are structured with training zones according to rate of perceived effort. Please find below a 12 week beginner sprint distance triathlon training plan to help you prepare for your event. 0 Sprint distance athletes should have completed 1-3 sprints andor be able to swim 200 yards consecutively bike 8 mile consecutively run 15 miles consecutively.
This program assumes you have limited multisport experience and youre beginning your training straight off the couch. It is not a complex or hugely time consuming programme it will get you to the finish line in good shape. For the Bermuda triathlon you can start this plan on Monday February 5th and it will bring you right up to race day on Saturday April 28th.
1min Z1 Set 4. Weeks 7 - Through 12 For Weeks 7 through 12 make the odd-numbered swims Zones 1 to 3 intensity and the even-numbered swims Zone 1 to 2 intensity.
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