Half Olympic Triathlon Training Program - Novice
The following is an example of a ½ Olympic Triathlon Training program (phase 1) for a novice athlete. Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
Any training program application is at the athlete's discretion and risk.
Key to notations and terms used
| m = metres | k = kilometres | hrs = hours | min = minutes | secs = seconds | Rep = repetition |
| pb = "personal best" time for Triathlon | 5 × 200m = 5 repetitions of 200 metres |
| tpb = "target personal best" time for the Triathlon event |
Phase 1
Each training session should include an appropriate warm-up before the session and a cool-down after the session.
Week 1
| Day | Develop | Session | Effort |
| Monday | General Strength | Weight Training | |
| Tuesday | General Endurance | Swim - 15 min | tpb+15% |
| Wednesday | General Strength | Weight Training | |
| Thursday | General Endurance | Bike - 1 hrs | tpb+15% |
| Friday | General Strength | Weight Training | |
| Saturday | General Endurance | Run - 20 min | tpb+15% |
| Sunday | Rest |
Week 2
| Day | Develop | Session | Effort |
| Monday | General Strength | Weight Training | |
| Tuesday | General Endurance | Swim - 17½ min | tpb+15% |
| Wednesday | General Strength | Weight Training | |
| Thursday | General Endurance | Bike - 1¼ hrs | tpb+15% |
| Friday | General Strength | Weight Training | |
| Saturday | General Endurance | Run - 25 min | tpb+15% |
| Sunday | Rest |
Week 3
| Day | Develop | Session | Effort |
| Monday | General Strength | Weight Training | |
| Tuesday | General Endurance | Swim - 20 min | tpb+15% |
| Wednesday | General Strength | Weight Training | |
| Thursday | General Endurance | Bike - 1½ hrs | tpb+15% |
| Friday | General Strength | Weight Training | |
| Saturday | General Endurance | Run - 30 min | tpb+15% |
| Sunday | Rest |
Week 4
| Day | Develop | Session | Effort |
| Monday | Strength General | Weight Training | |
| Tuesday | Evaluation | Swim - 10 min maximum distance | 100% |
| Wednesday | Strength General | Weight Training | |
| Thursday | Evaluation | Run - Cooper Test | 100% |
| Friday | Strength General | Weight Training | |
| Saturday | Evaluation | Bike - 30 min maximum distance | 100% |
| Sunday | Rest |
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2007) Half Olympic Triathlon Training - Novice - Phase 1 [WWW] Available from: https://www.brianmac.co.uk/triathlon/ohnph1.htm [Accessed