Beginner Triathlon Training Plan
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Training for a triathlon can be a complicated process, especially if it's your first time. Follow this simple beginner's triathlon training plan to get you to the start line feeling your best and ready to race.
What gear do I need for a triathlon?
Before you begin your training, make sure you have all the gear you need to train and race. Triathlon is a complex sport with lots of moving parts, so you'll need a few different pieces of kit. Read our beginner's kit guide for first-time triathletes which outlines all of the gear you will need from a trisuit to running trainers and everything in between.
Related: Guide to triathlon gear
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Click play below to hear our triathlon guide podcast:
Beginner Triathlon Training Plan
This is a 4-week training plan for a sprint distance triathlon for absolute beginners. If you already have a fair level of fitness and/or experience, this plan may be too easy for you.
Week 1
| Day | Session Type | Session |
| Monday | Run |
Run for 20 minutes without stopping. Do 10 minutes of stretching afterwards. |
| Tuesday | Swim |
5 lengths of a 25-metre pool. Try to complete this without stopping. |
| Wednesday | Bike | Cycle non-stop for 30 minutes, indoors or outdoors. |
| Thursday | Rest | Make sure to do stretching and foam rolling as is necessary and eat plenty of protein and drink plenty of water so that your muscles can recover. |
| Friday | Swim |
5 lengths of a 25-metre pool. If you could not manage non-stop on Tuesday, aim to accomplish that today. |
| Saturday | Rest | Make sure to take a complete rest day and don't be tempted to over-train. |
| Sunday | Run |
Run for 20 minutes without stopping. Pace doesn't matter. |
Week 2
| Day | Session Type | Session |
| Monday | Rest |
You may be feeling tired or achy after week 1 so take it easy, hydrate and nourish well and make sure to stretch. |
| Tuesday | Swim |
5 lengths of a 25-metre pool. Try to complete this without stopping. |
| Wednesday | Run |
Run for 20 minutes non-stop. See if you can make it further than you did last week. |
| Thursday | Bike |
Cycle for 20 minutes outdoors. Enjoy an easy pace on a flat course. |
| Friday | Swim |
5 lengths of a 25-metre pool. If you could not manage non-stop on Tuesday, aim to accomplish that today. |
| Saturday | Rest | Make sure to take a complete rest day and don't be tempted to over-train. |
| Sunday | Run |
Run for 20 minutes without stopping. Pace doesn't matter. |
Week 3
| Day | Session Type | Session |
| Monday | Run | Run for 20 minutes at a steady pace. |
| Tuesday | Swim |
Complete 6 lengths of a 25-metre pool. Try to swim non-stop. |
| Wednesday | Run | Easy 10 minute run. |
| Thursday | Bike | 20 minutes on a flat course. |
| Friday | Swim |
Complete 6 lengths of a 25-metre pool. If you could not manage non-stop on Tuesday, aim for that today. |
| Saturday | Rest | |
| Sunday | Run/Bike Brick |
Cycle for 30 minutes then run for 25 minutes at an easy pace. |
Week 4
| Day | Session Type | Session |
| Monday | Bike | Cycle for 45 minutes and try to include one hill as a challenge. |
| Tuesday | Swim |
Complete 10 lengths of a 25-metre pool. Go all out in order to complete it non-stop. |
| Wednesday | Run | Run for 30 minutes without stopping. |
| Thursday | Rest | |
| Friday | Run/Bike Brick | Cycle for 30 minutes then straight into a 15 minute run. |
| Saturday | Rest | |
| Sunday | Race Day! |
Good luck! |
