New triathlete program

This sprint training plan keeps it simple so that someone with no swim, bike, or run experience can successfully reach the finish line. This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs.

The plan is divided into three phases. Weeks constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come.

Choose this plan if you are fit and healthy enough to train for a triathlon, but you have done little or no recent swimming, cycling, or running. The plan begins with a total of 1, yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1.

It peaks with 2, yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week Ready to learn more about training for a triathlon? Training for a triathlon can be a fun process, and the right plan helps! Photo: Getty Images Week 1 The first 4 weeks of this plan comprise the base phase of training for a triathlon. Your goals in this phase are to ease into a regular schedule of training, avoid injuries, and gradually build aerobic fitness and endurance.

Monday Relax. Quick Tip: Never train in pain. If you feel anything worse than normal workout soreness while swimming, cycling, or running, abandon the session and begin trying to figure out what caused the pain and how to keep it from coming back. The next 4 weeks of this plan comprise the build phase. Your goal in this phase is to continue developing your aerobic fitness and endurance while also improving your efficiency and speed with some high-intensity training. The above agreements and representations are my express understandings of the risks and I assume these voluntarily and freely without coercion or duress.

This agreement may not be modified orally and may not be waived in any respect. I accept responsibility for the condition and adequacy of any equipment I may use, safety gear and other component, and agree to abide by all rules encountered during the Activities including the recommended wearing of proper clothing, helmet, safety glasses or goggles, and other gear, as well as other requirements.

I also consent to and permit emergency medical treatment in the event of injury or illness. I have read this Agreement, Waiver, and Release and intend that same be executed under seal as defined by the laws of the State of Maryland. Site powered by. Baltimore Area Triathlon Club.

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Our NTP is first and foremost an organized mentorship program. Like any mentorship program, the more that you put into it, the more that you will get out of it. We encourage you to reach out to your mentor with any questions that you have throughout the year and also to attend some of the group workouts together.