12 week Novice training Plan

12 weeks to your first Triathlon

If you are generally healthy; know how to swim and ride a bike and are not too overweight you should be able to train for the Novice Triathlon in 12 weeks. 

The 12 week beginners plan below shows a manageable weekly schedule of two swims, two rides and two runs each week. It starts with short, moderate intensity workouts in week one and builds gradually to become slightly harder each week.

Before you begin you should be able to swim 100 metres (4 lengths of Beau Sejour Pool) without taking a rest. You should also be able to ride your bike for 20 minutes and run for 10 minutes at an easy pace. If you aren’t quite there yet take a few weeks to build up using short swims / use your bike regularly and use short run / walk sessions before starting this schedule.

To assess your workout intensity throughout the schedule use a ‘Rate of Perceived exertion’ or ‘effort scale’ of 1 – 10. 1 being an easy walking pace / free wheeling your bike / floating in the pool, 5 being a moderately comfortable pace and 10 being a full on sprint.

In the early weeks it would be acceptable to use a static bike and a treadmill in the Gym for some of these sessions if the weather is too horrible to contemplate, however road cycling and running outdoors both become more important as the weeks progress.

The information suggests workouts which will lead to a gradual progression, swim drills are suggested to improve your technique (use the internet or speak to swimmers / swim teachers to learn beneficial drills to improve your swim technique.

 download training plan as a word document here

 

Mon

Tues

Wed

Thur

Fri

Sat

Sun

Week 1

Rest

Swim; W/up 100 Mtrs easy

Drill 4 x 25mtr (30 secs rest after each 25)

Main. 100 mtrs level 6 – 7.

Swim down 100 easy.

Bike

30 mins level 5 – 6.

Run

10 mins level 5-6

Swim; W/up 100mtrs easy.

Drill 4x25mtr (30secs rest after each 25)

Main 100 mtr level 5-6.

Swim down 100  easy

Bike

30 minutes level 5 – 6

Run; 10 mins

Level 5-6

Week 2

Rest

Swim; W/up 100mtrs easy

Drill 4 x 25mtr (30 secs rest after each 25)

Main 2 x 100 mtr level 5–6. (Rest 30 secs after each 100)

Swim down 100 easy.

Bike

30 mins level 5-6

 

Run

15 mins level 5-6

 

Swim;  W/up 100mtrs easy.

Drill 4x25mtr (30secs rest after each 25)

Main 2 x 100 mtr level 6-7.

(rest 30secs after each 100)

Swim down 100  easy

Bike

35 mins level 5-6

Run

15 mins

level 5-6

Week 3

Rest

Swim; W/up 100mtrs easy

Drill 4 x 25mtr (30 secs rest after each 25)

Main 3 x 100 mtr level 5–6. (Rest 30 secs after each 100)

Swim down 100 level 4.

Bike

35 mins level 5-6

Run

15 mins

level 5 - 6

Swim; W/up 100mtrs easy

Drill 4 x 25mtr (30 secs rest after each 25)

Main 3 x 100 mtr level 5–6. (Rest 30 secs after each 100)

Swim down 100 level 4.

Bike

40 mins

level 5-6

Run

20 mins

level 5-6

Week 4

Rest

Swim W/up 100mtrs easy

Drill 4 x 25mtr (30 secs rest after each 25)

Main 4 x 75 mtr level 8. (Rest 30 secs after each 100)

Swim down 100 easy.

Bike

10 mins W/up level 4

10 min level 8

10 min c/down level 4

Run

15 mins

level 5-6

Swim; W/up 100mtrs easy

Drill 4 x 25mtr (30 secs rest after each 25)

Main 4 x 100 mtr level 6-7. (Rest 30 secs after each 100)

Swim down 100 level 4.

Bike

40 mins level 5-6

Run

20 mins

level 5-6

 

 

Mon

Tues

Wed

Thur

Fri

Sat

Sun

Week 5

Rest

Swim; W/up 200 Mtrs level 4

Drill 6 x 25mtr (30 secs rest after each 25)

Main. 4 x 100 mtrs level 6 – 7. (30 secs rest after each 100)

Swim down 200 easy.

Bike

10 mins W/up level 4

15 min level 8

10 min c/down level 4.

Run

20 mins level 5-6

Swim; W/up 200mtrs easy.

Drill 4x25mtr (30secs rest after each 25)

Main 8x50 mtr level 8.

Swim down 200  easy

Bike

40 minutes level 5 – 6.

Run; 20 mins

Level 5-6

Week 6

Rest

Swim; W/up 200 Mtrs level 4

Drill 8 x 25mtr (30 secs rest after each 25)

Main. 5 x 100 mtrs level 6 – 7.  (30 secs rest after each 100)

Swim down 200 easy.

Bike

10 mins w/up

level 4

3 x (5 mins level 8 / 3 mins level 4)

10 min c/down

Run

5 mins w/up easy

10 mins level 8

5 mins c/down

Swim; W/up 200 Mtrs level 4

Drill 8 x 25mtr (30 secs rest after each 25)

Main. 10 x 50 mtrs level 8.  (30 secs rest after each 50)

Swim down 200 easy.

Bike – Run 40 mins level 5-6 + 5 mins run off bike

Run; 15 mins level 5-6

Week 7

Rest

Swim; W/up 200 Mtrs level 4

Drill 8 x 25mtr (30 secs rest after each 25)

Main. 6 x 100 mtrs level 6 – 7.  (30 secs rest after each 100)

Swim down 200 easy.

Bike

10 mins w/up

20 mins level 8

10 mins level 4

Run;

5 min w/up

3 x (5 mins level 8 / 3 min level 4)

5 mins easy

Swim; W/up 200 Mtrs level 4

Drill 8 x 25mtr (30 secs rest after each 25)

Main. 12 x 50 mtrs level 8.  (30 secs rest after each 100)

Swim down 200 easy.

 Bike – Run

Bike 30 mins level 6

Run 5 mins

Level 5-6

Run

20 mins level 5-6

Week 8

Rest

Swim; W/up 200 Mtrs level 4

Drill 8 x 25mtr (30 secs rest after each 25)

Main. 4 x 75 mtrs level 9.  (30 secs rest after each 75)

Swim down 200 easy.

Bike

10 mins w/up

20 mins level 8

10 mins level 4

Run

5 mins w/up

10 mins level 8

5 mins c/down level 4

Swim;; W/up 200mtrs easy.

Drill 8 x 25mtr (30secs rest after each 25)

Main 8 x 50 mtr level 9.

(30 secs rest after each 50)

Swim down 200  easy

Bike

15 mins level 4

Run

25 mins level 5-6

 

 

Mon

Tues

Wed

Thur

Fri

Sat

Sun

Week 9

Rest

Swim; W/up 200 Mtrs level 4

Drill 8 x 25mtr (30 secs rest after each 25)

Main. 6 x 75 mtrs level 9.  (20 secs rest after each 75)

Swim down 200 level 4.

Bike

15 mins level 4

15 mins level 8

15 mins level 4

Run

5min level 4

3 x (5 mins 8, 3 mins level 4)

5 mins easy

Swim; W/up 200mtrs easy.

Drill 8 x 25mtr (30secs rest after each 25)

Main set 3 x 200 mtr level8.

(45 secs rest after each 200)

Swim down 200  easy

Bike

50 minutes level 5-6

Run; 30 mins

Level 5-6

Week 10

Rest

Swim; W/up 200 Mtrs level 4

Drill 8 x 25mtr (30 secs rest after each 25)

Main. 7 x 75 mtrs level 9.  (20 secs rest after each 75)

Swim down 200 level 4.

Bike

15 min w/up level 4

20 mins level 8

15 min c/down

Run; 5 mins w/up level 4

15 mins level 8

5 min level 4

Swim; W/up 200mtrs easy.

Drill 8 x 25mtr (30secs rest after each 25)

Main set 3 x 300 mtr level8.

(45 secs rest after each 300)

Swim down 200  easy

Bike – Run

50 mins level 5 – 6

Run 10 mins level 5 - 6

Run; 30 mins level 5 - 6

Week 11

Rest

Swim; W/up 200 Mtrs level 4

Drill 8 x 25mtr (30 secs rest after each 25)

Main. 8 x 75 mtrs level 9.  (20 secs rest after each 75)

Swim down 200 level 4.

Bike 10

10 min level 4

10 min level 8

10 min level 4

Run;

5 min level 4

4 x (5 min level 9 / 3 min 3)

5 min level 4

Swim; W/up 200mtr level 4.

Drill 8 x 25mtr (30secs rest after each 25)

Main set 3 x 400 mtr level8.

(45 secs rest after each 400)

Swim down 200  easy

Swim – Bike – Run

Swim 300 mtr level 5

Bike 40 mins level 5

Run 10 mins level 5-6

Run; 35 mins level 5-6

Week 12

Rest

Swim; W/up 200 Mtrs level 4

Drill 4 x 25mtr (30 secs rest after each 25)

Main. 5 x 75 mtrs level 9.  (30 secs rest after each 75)

Swim down 200 level 4.

Bike

10 min level 4

10 min level 8

10 min level 4

Run; 5 min w/up

10 min level 7

5 min c/down

Swim; W/up 100mtrs easy.

Main set 200 mtr level6-7.

Swim down 100  easy

Bike 15 minutes level 4

Novice Triathlon

 

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