First time Olympic distance triathlon

by Sports Med Ireland
first-time-olympic-distance-triathlon

Triathlons consist of a swim, cycle and run, consecutively and vary in distance depending on the particular Triathlon being undertaken. It is advised to start with the shorter distances in order to gain experience, but it’s often the case that some athletes suit the shorter distances rather than the more extreme Ironman distances.

Training Programme designed by Sports Med Ireland exclusively for A Lust for Life.

Glossary: W/U=Warm Up, C/D=Cool Down, MB=Medicine Ball, KB=Kettlebell, DB=Dumbbell, AET=Aerobic Threshold, LSD=Long Steady Distance

Training Programme: Week One

MONDAY – AEROBIC SWIM 1200:

  • Mixed w/u 200m
  • 16 x 50m (25build/25 cruise)
  • c/d 200m mixed

TUESDAY – AET RUN 30 MIN:

  • 10 min easy warm up brisk walk
  • 20 min jog at conversational pace
  • Finish with yoga stretches (10 min)

WEDNESDAY – RECOVERY DAY

THURSDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 Goblet squat, Push Up, DB Row

FRIDAY – TEMPO SWIM 1200:

  • W/U 200 mixed

FRIDAY – MAIN SET:

  • 5 X 100 build to moderate pace 20 sec rest in between
  • 3 X 100M: 20 SEC RI C/D 200 mixed

SATURDAY – LSD BIKE 75 MIN:

  • Steady pace bike spin
  • 15 min easy with light breathing
  • 60 min easy with increased breathing

SUNDAY – AET RUN 30 MIN:

  • 10 min easy warm up brisk walk
  • 20 min jog at conversational pace
  • Finish with yoga stretches (10 min)

Training Programme: Week Two

MONDAY – AEROBIC SWIM 1200:

  • Mixed w/u 200m
  • 16 x 50m (25build/25 cruise)
  • c/d 200m mixed

MONDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 Goblet squat, Push Up, DB Row

TUESDAY – RECOVERY DAY

WEDNESDAY – AET RUN 40 MIN WITH STRIDES:

  • 10 min easy warm up brisk walk
  • 25 min jog at conversational pace
  • 8 x 60m strides with walkback recovery
  • Finish with yoga stretches (10 min)

THURSDAY – TEMPO SWIM 1200:

  • W/U 200 mixed

THURSDAY – MAIN SET:

  • 6 X 100 build to moderate pace 20 sec rest in between
  • 2 X 100M:20 SEC RI
  • C/D 200 mixed

FRIDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 KB deadlift, Lat Pulldown, Push Up Rotate

SATURDAY – LSD BIKE 1.5 HR:

  • Steady pace bike spin
  • 20 min easy with light breathing
  • 70 min easy with increased breathing

SUNDAY – AET RUN 40 MIN:

  • 10 min easy warm up brisk walk
  • 20 min jog at conversational pace taking 1 minute walking breaks if necessary
  • Finish with yoga stretches (10 min)

Training Programme: Week Three

MONDAY – AEROBIC SWIM 1400:

  • Mixed w/u 200m
  • 16 x 50m (25build/25 cruise)
  • 2 X 100:20 Sec rest
  • c/d 200m mixed

MONDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 Goblet squat, Push Up, DB Row

TUESDAY – AET RUN 50 MIN:

  • 10 min easy warm up brisk walk
  • 30 min jog at conversational pace
  • Finish with yoga stretches (10 min)

WEDNESDAY – RECOVERY DAY

THURSDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 KB deadlift, Lat Pulldown, Push Up Rotate
  • 3 x 10 Single leg deadlift, Core Drill, Band row

FRIDAY – TEMPO SWIM 1400:

  • W/U 200 mixed
  • 100 front

FRIDAY – MAIN SET:

  • 6 X 100 build to moderate pace 20 sec rest in between
  • 3 X 100M:20 SEC RI
  • C/D 200 mixed

SATURDAY – LSD BIKE 1HR 45:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 75 min easy with increased breathing and 30 second hard effort every 9.5 minutes

SUNDAY – AET RUN 50 MIN:

  • 10 min easy warm up brisk walk
  • 40 min jog at conversational pace
  • Finish with yoga stretches (10 min)

Training Programme: Week Four

MONDAY – AEROBIC SWIM 1200:

  • Mixed w/u 200m
  • 16 x 50m (25build/25 cruise)
  • c/d 200m mixed

MONDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 Goblet squat, Push Up, DBl Row

TUESDAY – RECOVERY DAY

WEDNESDAY – AET RUN 50 MIN WITH STRIDES:

  • 10 min easy warm up brisk walk
  • 35 min jog at conversational pace with 1 minute walking breaks if necessary
  • 5 x 60m strides with walkback recovery
  • Finish with yoga stretches (10 min)

THURSDAY – TEMPO SWIM 1200:

  • W/U 200 mixed

THURSDAY – TMAIN SET:

  • 5 X 100 build to moderate pace 20 sec rest in between
  • 3 X 100M:20 SEC RI
  • C/D 200 mixed

FRIDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 KB deadlift, Lat Pulldown, Push Up Rotate
  • 3 x 10 Single leg deadlift, Core Drill, Band row

SATURDAY – LSD BIKE 2 HR:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 90 min easy with increased breathing & 6 sec sprint/6 sec easy/6 sec sprint every 10 minutes

SUNDAY – RECOVERY DAY

Training Programme: Week Five

MONDAY – AEROBIC SWIM 1400:

  • Mixed w/u 200m
  • 20 x 50m (25build/25 cruise)
  • c/d 200m mixed

MONDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

TUESDAY – AET RUN 50 MIN WITH STRIDES:

  • 10 min easy warm up brisk walk
  • 35 min jog at conversational pace with 1 minute walking breaks if necessary
  • 5 x 60m strides with walkback recovery
  • Finish with yoga stretches (10 min)

WEDNESDAY – RECOVERY DAY

THURSDAY – BIKE SESSION 35 MIN:

  • 10 Min conversational pace
  • W/U 5 min as 40 sec easy/20 sec moderate pace
  • 5 Min easy to finish
  • Then 5 X 6 sec sprints with 54 sec easy between each

THURSDAY – TEMPO SWIM 1400:

  • W/U 200 mixed

THURSDAY – MAIN SET:

  • 10 X 100 build to moderate pace 20 sec rest in between
  • C/D 200 mixed

FRIDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

SATURDAY – LSD BIKE 2 HR:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 90 min easy with increased breathing & 6 sec sprint/6 sec easy/6 sec sprint every 10 minutes

SUNDAY – FARTLEK RUN 45 MIN:

  • 10 min jog at conversational pace
  • 10 min warm up as very easy jog. 10 min jog at conversational pace
  • 5 min brisk walk to cool down
  • Then 6 X 30 sec faster pace with 1 minute easy in between each

Training Programme: Week Six

MONDAY – AEROBIC SWIM 1600:

  • 22 x 50m (25build/25 cruise)
  • c/d 200m mixed

MONDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

TUESDAY – RECOVERY DAY

WEDNESDAY – PROGRESSION RUN 60 MIN:

  • 10 min very easy jog to warm up
  • 35 min jog at conversational pace
  • Build speed for next 10 minutes to finish fast
  • 5 min very easy jog to cool down
  • Yoga stretches to finish

THURSDAY – TEMPO SWIM 1600:

  • W/U 300 mixed

THURSDAY – MAIN SET:

  • 10 X 100 build to moderate pace 20 sec rest in between
  • C/D 300 mixed

FRIDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

Conditioning:
20 Min bike as:

  • 5 min moderate pace
  • 10 x 10 sec sprint/50 sec easy
  • 5 min easy to cool down

SATURDAY – LSD BIKE 2 HR:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 90 min easy with increased breathing & a 30 sec sprint every 10 minutes

SATURDAY – AET RUN 30 MIN:

  • 10 min very easy jog to warm up
  • 20 min jog at conversational pace
  • Finish with yoga stretches (10 min)

SUNDAY – AEROBIC SWIM 1800:

  • Mixed w/u 300m
  • 24 x 50m (25build/25 cruise)
  • c/d 300m mixed

Training Programme: Week Seven

MONDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

Conditioning:
20 Min bike as:

  • 5 min moderate pace
  • 10 x 10 sec sprint/50 sec easy
  • 5 min easy to cool down

TUESDAY – AET RUN 60 MIN WITH STRIDES:

  • 10 min easy warm up brisk walk
  • 45 min jog at conversational pace with 1 minute walking breaks if necessary
  • 5 x 60m strides with walkback recovery
  • Finish with yoga stretches (10 min)

THURSDAY – BIKE SESSION 50 MIN:

  • 10 min conversational pace
  • W/U 5 min as 40 sec easy/20 sec moderate pace
  • 5 Min easy to finish
  • Then 5 X 30 sec sprints with 4.5 min easy between each

TEMPO SWIM 1800:

  • W/U 200 mixed

MAIN SET:

  • 5 X 100 build to moderate pace 20 sec rest in between
  • 3 X 100M:20 SEC RI
  • C/D 200 mixed

FRIDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

Conditioning:
20 Min bike as:

  • 5 min moderate pace
  • 5 x 30 sec hard/90 sec easy
  • 5 min easy to cool down

SATURDAY – LSD BIKE 2 HR:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 90 min easy with increased breathing & 6 sec sprint/6 sec easy/6 sec sprint every 10 minutes

SUNDAY – FARTLEK RUN 50 MIN:

  • 10 min jog at conversational pace
  • 10 min warm up as very easy jog. 10 min jog at conversational pace
  • 8 min very easy jog to cool down
  • Then 8 X 30 sec faster pace with 1 minute easy in between each

Training Programme: Week Eight

MONDAY – AEROBIC SWIM 2000:

  • Mixed w/u 200m
  • 16 x 50m (25build/25 cruise)
  • c/d 200m mixed

MONDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

TUESDAY – RECOVERY DAY

WEDNESDAY – AET RUN 40 MIN:

  • 10 min very easy jog warm up
  • 25 min jog at conversational pace
  • 5 min very easy jog cool down
  • Finish with yoga stretches (10 min)

THURSDAY – TEMPO SWIM 2000:

  • W/U 200 mixed

THURSDAY – MAIN SET:

  • 5 X 100 build to moderate pace 20 sec rest in between
  • 3 X 100M:20 SEC RI
  • C/D 200 mixed

FRIDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

Conditioning:
20 Min bike as:

  • 5 min moderate pace
  • 5 x 30 sec hard/90 sec easy
  • 5 min easy to cool down

SATURDAY – LSD BIKE 1.5 HR:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 60 min easy with increased breathing

SUNDAY – RECOVERY DAY

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Article by Sports Med Ireland
Sports Med Ireland was founded by Mark McCabe MSc (Sports Med), MISCP, CSCS in 2006. We operate from a state of the art functional training and rehabilitation facility in a convenient, easily accessible city centre location. Our ethos in Sports Med Ireland is very much founded in excellence and we pride ourselves in our unique, co-ordinated approach to client care, training and injury rehabilitation.
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