Beginner Tri Training Guidance

Below you’ll find some general guidance as you train for your first sprint triathlon. The training guidance follows an eight week schedule and provides general information about workout frequency and distances for each week. If you’re interested in a more detailed, day-by-day training plan, check out the Absolute Beginner Training Plan and use the code “303BeginnerTri” to receive 20% off.

Week One
• Swim twice, and bike and run at least once each
• Log a swim of 300yds/m if you’re an absolute beginner swimmer, or 800-1600yds/m if you have some swim experience under your belt.
• Log a bike ride of at least 6-8 miles – but feel free to hit the road or trail for 1-2 hours if you love your bike!
• Log at least a 1.5 mile walk/jog/run if you’re an absolute beginner, or a 3+ mile run if you’ve got a good run base already.

Week Two
• Swim twice, bike twice, and run at least once
• Log a swim of 500yds/m if you’re an absolute beginner swimmer, or 1000-1600yds/m if you have some swim experience under your belt.
• Log a bike ride of at least 8-10 miles – but feel free to hit the road or trail for 1-2 hours if you love your bike!
• Log at least a 2 mile walk/jog/run if you’re an absolute beginner, or a 3.5+ mile run if you’ve got a good run base already.

Week Three
• Swim twice, bike twice, and run twice.
• Swim 600yds/m if you’re an absolute beginner swimmer, or 1200-1800yds/m otherwise.
• Ride 10-12 miles, or up to 1-2 hours, and bonus points if you work the hills HARD.
• Walk/jog/run 2.5 miles if you’re an absolute beginner, or 4+ miles otherwise.

Week Four
• Swim twice, bike twice, run once, and also run after your long bike.
• Swim 400yds/m if you’re an absolute beginner swimmer, or 900-1600yds/m otherwise.
• Ride 10 miles minimum or up to an hour, and walk/jog/run 0.5 miles or up to 10 minutes immediately following the bike.
• Walk/jog/run 3-4 miles.

Week Five
• Swim, bike, and run at least once, and also have a “race simulation day”!
• Swim 800yds/m if you’re an absolute beginner swimmer, or 1400-1800yds/m otherwise.
• Use your long bike day as a “race simulation”: swim 600yd/m, then immediately after bike 8-12 miles, and immediately after that jog/run 1 mile (or 10 minutes).
• Walk/jog/run 2-3 miles, or more if you’re legs aren’t fatigued.

Week Six
• Swim twice, bike twice, and run twice, and also run after your long bike.
• Swim 1000yds/m if you’re an absolute beginner swimmer, or 1600-2000yds/m otherwise.
• Ride 12-15 miles on a road similar to your race course (or up to 90 minutes, with a few 10-minute hard effort intervals), and then immediately following run/walk 0.75 miles or up to 15 minutes.
• Walk/jog/run 3.5 miles if you’re an absolute beginner, or 4-5 (or more) miles otherwise.

Week Seven
• Swim twice, bike twice, and run twice.
• Swim 1200yds/m if you’re an absolute beginner swimmer, or 1400-2000yds/m otherwise.
• Ride 8-12 miles on a road similar to your race course (or up to an hour, with a few 5-minute hard effort intervals).
• Walk/jog/run 2 miles if you’re an absolute beginner, or up to 3 miles otherwise.
• Don’t overdo it this week! This is the beginning of your taper, a.k.a. resting up for the race.

Week Eight – RACE WEEK!!!
• Swim, bike, and run once each early in the week.
• Swim 600yds/m if you’re an absolute beginner swimmer, or 800-1200yds/m otherwise.
• Ride 20-30 easy minutes.
• Walk/jog/run 1-2 easy miles.
• By 2 days pre-race, you should be relaxing, hydrating, and staying off your feet.
• The day before your race, gather everything you need for race day and make sure your bike is in good working order.
• Most importantly on race day – HAVE FUN!!!