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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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