You don’t need to be an athlete to catch the triathlon bug. But in the course of training, you’ll become one.
When you want to turn your tri dreams into reality, you need a plan to get you from point A (the couch) to point B (the finish line).
Consider this your couch-to-5K program for triathlon training.
If you’re a beginner, you’ll find below all you need to get started on your metaphorical and literal journey. If you’re an old hand, consider these friendly reminders a checklist to keep you from forgetting the basics on race day.
Pre-Race Essentials
Before we dive into the physical activities contained in your training program, there are a few things every triathlete needs to do to prepare themselves fully for their race.
Make your personal to-do list. Then, check it twice to make sure it includes every one of these items.
Inspect and Tune Up Your Bike
Your bike is the biggest piece of equipment you’ll use on race day.
Sure, there are clothes and shoes to consider. You may even want special liquid formulations to stay hydrated. But if all else failed, you could complete every part of the triathlon sans equipment except for a bike.
For this reason, it’s imperative that you have your bike in perfect shape prior to your race. Get a tuneup prior to your training regimen, and have it checked once more before you race.
If you’re shipping your bike to your triathlon’s location, enlist the services of a qualified mechanic to ensure everything works properly after reassembly. Also, do a few short rides yourself. Shift gears, make turns, and pay attention to how well your brakes are working.
By preparing your bike, you’ll save yourself many potential headaches on race day.
Get Your Food Right
Our training program below is focused on the exercise portion of your pre-race regimen. But nutrition is just as important.
Consult a nutritionist during your training to make a plan that suits your needs and your body.
The days and week before the race, buy all your bars, beverages, and goos. Then, pack accordingly. Know what you’re consuming and when to keep yourself in top form throughout the triathlon.
Get Your Water Right
When it comes to hydration, you need a strategy.
What will you use to hydrate? How often will you hydrate? How will you track your hydration?
Perhaps most importantly, are you going to pee while in motion? If so, have you practiced?
You should have answers to all of these questions before you leave the starting line.
Practice Transitions
Transitions are a part of every triathlon, and they are great places to trim your time if you execute them well.
Practice removing your wetsuit. Perform simulations of each transition, especially when you’re tired. If you live near your race site, practice on the actual course.
Do this enough times, and you’ll go from one leg of the triathlon to another as smoothly as you remove your wetsuit.
Learn the Course
This is a cinch if you live close to your course. Practice on the actual routes as much as you can.
If you’re traveling to a different location for your race, take advantage of every opportunity you have to familiarize yourself with the course.
Look up the route on Google Maps. Look up reports from previous years’ participants. Ask people you know who have completed the triathlon before about their strategies.
When you arrive, swim during the open water practices. Note the temperature, and plan the gear you’ll need to accommodate it.
Ride the bike trail. Pay close attention to the good spots to ease up and conserve energy as well as where you need to put the pedal to the metal.
You’ll thank yourself at the finish line for eliminating surprises on race day.
Create a Contingency Plan
You’re planning to finish. You’re planning to place well. You’re planning for a personal best time.
Of course, no plan is guaranteed success. But you can make success more likely and ease your own mind by knowing what you’ll do if things go wrong.
Part of familiarizing yourself with the course should be knowing where the medical tent is. Before race day, fill out all of the medical information on the back of your bib. In fact, fill out every form completely.
Make sure you have emergency contacts and they know where to meet you if you do end up having to take a DNF.
Injuries aren’t the only emergencies to plan for either. Know where the timing table is if you lose your chip.
You can’t hit a Personal Record if your time isn’t recorded.
The Week-By-Week Triathlon Training Program
Now that you’ve covered your bases when it comes to preparation, it’s time to get to the good stuff.
What follows is a graduated triathlon training schedule. It’s designed to prepare anyone, especially beginners, for a sprint triathlon. It includes run training, swim training, and bike training.
Kinetix Inspired Fitness is another great resource for training and nutrition advice for the buildup to your triathlon.
These workouts start slow to help you get acclimated. The first few weeks have three workouts per week.
Week 1
Day 1
Swim 600 yards in 4 sets of 50 yards and 4 sets of 100 yards.
Day 2
Bike 45 minutes.
Day 3
Run 15 minutes.
Week 2
Day 1
Swim 700 yards in 6 sets of 50 yards and 4 sets of 100 yards.
Day 2
Bike 45 minutes.
Day 3
Run 20 minutes.
Week 3
Day 1
Swim 800 yards in 6 sets of 50 yards and 5 sets of 100 yards.
Day 2
Bike 60 minutes.
Day 3
Run 20 minutes.
Week 4
In this week, we step your training up a notch.
Day 1
Swim 1000 yards in 4 sets of 50 yards, 5 sets of 100 yards, and 2 sets of 150 yards.
Day 2
Bike 45 minutes.
Day 3
Run 30 minutes.
Day 4
Bike 60 minutes and run 15 minutes.
Week 5
We’re still stepped up, but this is a recovery week.
Day 1
Swim 800 yards in 6 sets of 50 yards and 5 sets of 100 yards.
Day 2
This is a recovery day. Rest.
Day 3
Run 2 miles.
Day 4
Bike 45 minutes and run 15 minutes.
Week 6
Day 1
Swim 1000 yards in 2 sets of 50 yards, 5 sets of 100 yards, and 2 sets of 200 yards.
Day 2
Bike 45 minutes.
Day 3
Run 30 minutes.
Day 4
Bike 12 miles and run 20 minutes.
Week 7
Day 1
Swim 1200 yards in 2 sets of 50 yards, 5 sets of 100 yards, and 3 sets of 200 yards.
Day 2
Bike 45 minutes.
Day 3
Run 3 miles.
Day 4
Bike 14 miles and run 30 minutes.
Week 8
We’ve moved up another level.
Day 1
Swim 1500 yards in 2 sets of 50 yards, 5 sets of 100 yards, and 3 sets of 300 yards.
Day 2
Bike 45 minutes.
Day 3
Run 4 miles.
Day 4
Bike 16 miles and run 3 miles.
Day 5
Swim in open water 20 minutes and practice transitions.
Week 9
This is another recovery week.
Day 1
Swim 800 yards in 6 sets of 50 yards and 5 sets of 100 yards. Do the 100-yard sets at a pace of 25 yards fast followed by 75 yards easy pace.
Day 2
Bike 8 miles.
Day 3
Run 2 miles.
Week 10
Day 1
Swim 1500 yards in 2 sets of 50 yards, 5 sets of 100 yards, and 3 sets of 300 yards.
Day 2
Bike 45 minutes.
Day 3
Run 4 miles.
Day 4
Bike 18 miles and run 3 miles.
Day 5
Swim in open water 20 minutes and practice transitions.
Week 11
Day 1
Swim 1600 yards in 4 sets of 100 yards and 3 sets of 400 yards.
Day 2
Bike 45 minutes.
Day 3
Run 3 miles.
Day 4
Bike 16 miles and run 4 miles.
Day 5
Swim in open water 20 minutes. Practice sighting during your swim.
Week 12
You’ve made it. This is your race week!
Day 1
Swim 800 yards in 2 sets of 50 yards, 5 sets of 100 yards, and 8 sets of 25 yards. Do the 100-yard sets at a pace of 25 yards fast followed by 75 yards easy pace. Do the 25-yard sets at a sprint pace.
Day 2
Bike 45 minutes and run 15 minutes.
Day 3
Run 2 miles.
Day 4
It’s race day! Congratulations!
First Things Last: Safety Then Fun
Triathlon training is grueling. We hope this schedule and these reminders make it easier.
Our last word of advice is two words. First, stay safe. There are no PRs, no fun, and no finishing if you don’t.
Finally, have fun! You’re doing something many people only dream about. Enjoy the high of living your dreams.
And if you need more triathlon training advice, we’ve got you covered.