You have SO got this!
Shed kilos and get seriously fit with our 12-week training guide that will get you to your first triathlon!
DOWNLOAD OUR TRIATHLON TRAINING PLAN HERE!
MONTH 1
MONDAY: Rest
TUESDAY: Run 20 minutes
WEDNESDAY: Ride 30 minutes easy or spin class
THURSDAY: Rest
FRIDAY: Run 20 minutes easy
SATURDAY: Swim 10 to 16 x 25m easy, rest 20 seconds
SUNDAY: Ride 30 to 40 minutes easy or spin class
MONTH 2
MONDAY: Rest
TUESDAY: *Run 3 to 4 two-minute intervals
WEDNESDAY: Ride 50 to 60 minutes easy or spin class
THURSDAY: Swim 8 to 10 x 75m easy, rest 15 seconds
FRIDAY: Run 35 to 40 minutes easy
SATURDAY: Swim 8 to 10 x 75m easy, rest 15 seconds
SUNDAY: Brick session (definition below) – ride 30 minutes steady run 20 to 30 mins easy
MONTH 3
MONDAY: Rest
TUESDAY: Run 6 to 8 two-minute intervals
WEDNESDAY: Ride 60 to 70 minutes easy
THURSDAY: Swim 800m easy
FRIDAY: Run 40 minutes easy
SATURDAY: Swim 800m easy
SUNDAY: Brick – ride 50 minutes steady to run 25 to 30 minutes easy
Whats a Brick Session?
Your Building Bricks Back-to-back bike-run training workouts (aka “bricks”) are essential – they’ll teach you to run on legs that feel like jelly after hopping off the bike. Starting in the second month of training, do a bike-run brick every weekend. Figuring out that it takes about 10 minutes for you to get past the running through-mud feeling will mentally prepare you for race day – you’ll know you can push through and finish strong.
