{{Cart.NumberOfCartItems}} 0

6 Week Tri Training Plan for Beginners

Pro Triathlete Radka Vodickova on getting Race Ready in 6 Short Weeks

Are you dreaming about your first triathlon? Stop dreaming, you have to start now because every day counts! First thing's first: find a sprint triathlon (short distance) in your area that is at least 6 weeks away and sign up. Now you will need a training plan. Here is a tried and true 6-week training plan for beginners that will get you from day one to the finishline. 

 Triathlon Training Calendar

(Save this calendar to your computer or print it and hang it on your wall for motivation. Cross off each day as you complete your training!) 

Week 1

Monday: One hour bike ride, flat, easy

Tuesday: Swim training 1km (200m free/ backstroke, 10x 25m free fast with 1 minute rest, 200m free/backstroke, 100m kicking, 200m free, 50m backstroke)

Wednesday: Recovery day

Thursday: 30 minute run (walk for 5 min/run for 5 min)

Friday: Recovery day

Saturday: One hour bike ride, flat, easy

Sunday: Swim training 500m focus on correct technique

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

total: swim: 1500m bike: 2 hours  run: 15 minutes  gym: 0

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Week 2

Monday: 30 minute run (walk for 4 min/ run for 6 min)

Tuesday: Recovery day

Wednesday: Gym at home 30 minutes core with balance ball 

Thursday: One hour bike ride undulating terrain—Aerobic

Friday: Recovery day

Saturday: Swim training 1000m (200m free/ backstroke, 10x 25m free fast with 1 minute rest, 200m free/backstroke, 100m kicking, 200m free, 50m backstroke)

Sunday: One hour bike ride easy

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

total: swim: 1000m  bike: 2 hours    run: 18 minutes        gym: 30 minutes

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Week 3

Monday: Recovery day

Tuesday: 30 minute run (walk for 3 min/ run for 7 min) 

Wednesday: Swim 1000m (10x100m 1.,3.,5.,7.,9. - free, 2.,4.,6.,8.,10.- free/back, all with 1 minute rest)

Thursday: Gym at home 30 minutes core, m. gluteus (butt) and legs

Friday: 1 hour bike ride, aerobic

Saturday: Recovery day

Sunday: 30 minute bike ride in the morning. 15 minute run in the evening

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

total: swim:  1000m       bike: 1.5 hour       run:   36 minutes     gym: 30 minutes

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Week 4

Monday: Swim 1000m (5x100 free with 30 second break, 100m kick, 200 free/backstroke, 200 free style drills)

Tuesday: 1 hour bike ride with some hills. Practice correct pedal stroke.

Wednesday: Recovery day

Thursday: 30 minute run (walk for 2 min/ run for 8 min)

Friday: Swim 500m open water. Practice no fear of open space, try to aim to swim to some buoys or trees.

Saturday: 1 hour bike ride. If you are feeling good, work on hill climbing speed.

Sunday: Recovery day

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

total: swim: 1500m        bike:   2 hours     run:  24 minutes      gym:0

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Week 5:

Monday: Recovery day

Tuesday: Mini triathlon day:

                                            Morning: Swim 400m in the pool or open water, all free style if you can.

                                            Afternoon: 30 minute bike ride, try to start out slow, build the pace to the end of the ride. 

                                            Evening: 15 minute run, try to start out slow, build the pace to the end of the run.

Wednesday: 1hour easy bike ride

Thursday: Recovery day

Friday: 1000m swim (200 free/breaststroke, 5x100 free with 30 second break (check your time, see if you are getting faster), 300 (100m drills, 100m kick, 100m drills)

Saturday: 30 minute run (walk for 1 min/ run for 9 min)

Sunday: Gym at home, 30 minutes core, m. gluteus, legs

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

total: swim: 1400m        bike: 1.5 hours       run: 42 minutes         gym: 30 minutes

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Week 6:

Monday: Recovery day

Tuesday: 20 minute run with 3x200m race pace

Wednesday: 45 minute bike ride with 4x1min fast

Thursday: Recovery day

Friday: Swim 500m (200m free, 10x25 fast with 1minute break, 50m backstroke)

Saturday: 10 minute run on the race course, 30 minute bike ride on the race course

Sunday: RACE DAY! Do a short warm up. Don't do anything too fast, just make sure your muscles are ready to race. After all this training, be sure you enjoy the race! (swim 750m - bike 20km - run 5km) 

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

total: swim: 1250m    bike: 2 hours       run: 75 minutes       gym: 0

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

More to love