Olympic Triathlon Training Program - Novice
The following is an example of a novice athlete's Olympic Triathlon Training program (phase 2). 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 2
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 |
Recovery |
Rep |
Set |
Monday |
Specific Strength |
Weight Training |
|
|
|
Tuesday |
Specific Endurance |
Swim - 2k |
tpb+5% |
|
|
Wednesday |
Specific Strength |
Weight Training |
|
|
|
Thursday |
Specific Endurance |
Bike - 50k |
tpb+5% |
|
|
Friday |
Specific Strength |
Weight Training |
|
|
|
Saturday |
Specific Endurance |
Run - 12k |
tpb+5% |
|
|
Sunday |
Rest |
|
|
|
|
Week 2
Day |
Develop |
Session |
Effort |
Recovery |
Rep |
Set |
Monday |
Specific Strength |
Weight Training |
|
|
|
Tuesday |
Specific Endurance |
Swim - 2 x 1k |
tpb |
12 mins |
|
Wednesday |
Specific Strength |
Weight Training |
|
|
|
Thursday |
Specific Endurance |
Bike - 2 x 25k |
tpb |
12 mins |
|
Friday |
Specific Strength |
Weight Training |
|
|
|
Saturday |
Specific Endurance |
Run - 2 x 6k |
tpb |
12 mins |
|
Sunday |
Rest |
|
|
|
|
Week 3
Day |
Develop |
Session |
Effort |
Recovery |
Rep |
Set |
Monday |
Specific Strength |
Weight Training |
|
|
|
Tuesday |
Specific Endurance |
Swim - 3 x 400m |
tpb-5% |
12 mins |
|
Wednesday |
Specific Strength |
Weight Training |
|
|
|
Thursday |
Specific Endurance |
Bike - 3 x 10k |
tpb-5% |
12 mins |
|
Friday |
Specific Strength |
Weight Training |
|
|
|
Saturday |
Specific Endurance |
Run - 3 x 3k |
tpb-5% |
12 mins |
|
Sunday |
Rest |
|
|
|
|
Week 4
Day |
Develop |
Session |
Effort |
Recovery |
Rep |
Set |
Monday |
Strength Specific |
Weight Training |
|
|
|
Tuesday |
Evaluation |
Swim - 10 min maximum distance |
100% |
|
|
Wednesday |
Strength Specific |
Weight Training |
|
|
|
Thursday |
Evaluation |
Run - Cooper Test |
100% |
|
|
Friday |
Strength Specific |
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) Olympic Triathlon Training - Novice - Phase 2 [WWW] Available from: https://www.brianmac.co.uk/triathlon/onph2.htm [Accessed
30/3/2025]
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