6 Week Tri Training Plan for Beginners
from Pro Triathlete Radka Vodickova
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.
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
