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. Sports Med Ireland are specialists in Physiotherapy, Strength and Conditioning and Exercise Physiology.
Glossary: W/U=Warm Up, C/D=Cool Down, MB=Medicine Ball, KB=Kettlebell, DB=Dumbbell, AET=Aerobic Threshold, LSD=Long Steady Distance
MONDAY – AEROBIC SWIM 800:
- Mixed w/u 100m
- 12 x 50m (25build/25 cruise)
- c/d 100m mixed
TUESDAY – AET RUN 30 MIN:
- 10 min easy warm up brisk walk
- Finish with yoga stretches (10 min)
- 20 min jog at conversational pace taking 1 minute walking breaks if necessary
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 900:
- W/U 100 mixed
FRIDAY – MAIN SET:
- 4 X 100 build to moderate pace 20 sec rest in between
- 2 X 100M:20 SEC RI
- C/D 200 mixed
SATURDAY – LSD BIKE 45 MIN:
- Steady pace bike spin
- 15 min easy with light breathing
- 30 min easy with increased breathing
SUNDAY – AET RUN 30 MIN:
- 10 min easy warm up brisk walk
- Finish with yoga stretches (10 min)
- 20 min jog at conversational pace taking 1 minute walking breaks if necessary
MONDAY – AEROBIC SWIM 1000:
- Mixed w/u 100m
- 16 x 50m (25build/25 cruise)
- c/d 100m 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 taking 1 minute walking breaks if necessary
- 5 x 60m strides with walkback recovery
- Finish with yoga stretches (10 min)
THURSDAY – TEMPO SWIM 900:
- W/U 100 mixed
THURSDAY – MAIN SET:
- 4 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 Kettlebell deadlift, Lat Pulldown, Push Up Rotate
- 3 X 12 MB chop, squat, reverse lunge
SATURDAY – LSD BIKE 1 HR:
- Steady pace bike spin
- 20 min easy with light breathing
- 40 min easy with increased breathing
SUNDAY – AET RUN 35 MIN:
- 10 min easy warm up brisk walk
- Finish with yoga stretches (10 min)
- 25 min jog at conversational pace taking 1 minute walking breaks if necessary
MONDAY – AEROBIC SWIM 900:
- Mixed w/u 200m
- 12 x 50m (25build/25 cruise)
- c/d 100m mixed
MONDAY – GYM SESSION:
- 3 X 12 MB chop, squat, reverse lunge
- 3 X 12 Goblet squat, Push Up, DB Row
TUESDAY – AET RUN 40 MIN:
- 10 min easy warm up brisk walk
- Finish with yoga stretches (10 min)
- 30 min jog at conversational pace with 1 minute walking breaks if necessary
WEDNESDAY – RECOVERY DAY
THURSDAY – GYM SESSION:
- 3 X 12 KB deadlift, Lat Pulldown, Push Up Rotate
- 3 X 12 MB chop, squat, reverse lunge
FRIDAY – TEMPO SWIM 900:
- W/U 100 mixed
FRIDAY – MAIN SET:
- 4 X 100 build to moderate pace 20 sec rest in between
- 2 X 100M:20 SEC RI
- C/D 200 mixed
SATURDAY – LSD BIKE 1HR 15:
- Steady pace bike spin
- 30 min easy with light breathing
- 45 min easy with increased breathing and 15 second hard effort every 5 minutes
SUNDAY – AET RUN 40 MIN:
- 10 min easy warm up brisk walk
- 30 min jog at conversational pace
- Finish with yoga stretches (10 min)
MONDAY – AEROBIC SWIM 1000:
- Mixed w/u 100m
- 16 x 50m (25build/25 cruise)
- c/d 100m 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 with 1 minute walking breaks if necessary
- 5 x 60m strides with walkback recovery
- Finish with yoga stretches (10 min)
THURSDAY – TEMPO SWIM 900:
- W/U 100 mixed
THURSDAY – MAIN SET:
- 4 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 KB Deadlift, Lat Pulldown, Push Up Rotate
- 3 X 12 MB chop, squat, reverse lunge
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
MONDAY – AEROBIC SWIM 1000:
- Mixed w/u 100m
- 16 x 50m (25build/25 cruise)
- c/d 100m mixed
TUESDAY – AET RUN 40 MIN:
- W/U easy jog
- 20 min jog at conversational pace
- Finish with yoga stretches (10 min)
WEDNESDAY – RECOVERY DAY
THURSDAY – GYM SESSION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reverse Lunge X 10
C2 X 3
- Kettlebell Deadlift X 10
- Band Punch X 10
- Single Leg Bridge X 10
C3 X 3
- Split Squat X 6/6
- Side Plank X 10 Sec
- Cable/Band Chop X 10
FRIDAY – TEMPO SWIM 900:
- W/U 100 mixed
FRIDAY – MAIN SET:
- 4 X 100 build to moderate pace 20 sec rest in between
- 2 X 100M:20 SEC RI
- C/D 200 mixed
SATURDAY – LSD BIKE 90 MIN:
- Steady pace bike spin
- 15 min easy with light breathing
- 75 min easy with increased breathing
SUNDAY – PROGRESSION RUN 35 MIN:
- 10 min easy warm up brisk walk
- 20 min jog at conversational pace
- Increase pace slightly for last 5 minutes
- Finish with yoga stretches (10 min)
MONDAY – AEROBIC SWIM 1000:
- Mixed w/u 100m
- 16 x 50m (25build/25 cruise)
- c/d 100m 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:
- 10 min warm up easy jog
- 25 min jog at conversational pace
- 5 x 60m strides with walkback recovery
- Finish with yoga stretches (10 min)
THURSDAY – GYM SESSION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reverse Lunge X 10
C2 X 3
- Goblet Squat X 10
- DB Row X 10/10
- Push Up Touch X 8
C3 X 3
- Leg Deadlift X 6/6
- Lat Pulldown X 10
- Superman Core X 10 sec
Conditioning – 15 Min bike as:
- 5 min moderate pace
- 5 x 10 sec sprint/50 sec easy
- 5 min easy to cool down
FRIDAY – TEMPO SWIM 1000:
- W/U 200 mixed
FRIDAY – MAIN SET:
- 4 X 100 build to moderate pace 20 sec rest in between
- 2 X 100M:20 SEC RI
- C/D 200 mixed
SATURDAY – LSD BIKE 90 MIN:
- Steady pace bike spin
- 30 min easy with light breathing
- 60 min easy with increased breathing & a 20 second sprint every 8 minutes
SUNDAY – PROGRESSION RUN 40MIN:
- 10 min easy warm up brisk walk
- 20 min jog at conversational pace, Increase pace slightly for last 10 minutes
- Finish with yoga stretches (10 min)
MONDAY – AEROBIC SWIM 1200:
- Mixed w/u 200m
- 18 x 50m (25build/25 cruise)
- c/d 100m mixed
MONDAY – 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
TUESDAY – FARTLEK RUN 40 MIN:
- 10 min easy warm up easy jog
- 10 min jog at conversational pace
- 10 minute as 30 sec fast, 90 second easy
- 10 minutes conversational pace
- Finish with yoga stretches (10 min)
WEDNESDAY – RECOVERY DAY
THURSDAY – GYM SESSION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reverse Lunge X 10
C2 X 3
- Goblet Squat X 10
- DB Row X 10/10
- Push Up Touch X 8
C3 X 3
- 1 Leg Deadlift X 6/6
- Lat Pulldown X 10
- Superman Core X 10 sec
Conditioning – 15 Min bike as:
- 5 min moderate pace
- 5 x 10 sec sprint/50 sec easy
- 5 min easy to cool down
FRIDAY – TEMPO SWIM 1100:
- W/U 200 mixed
FRIDAY – MAIN SET:
- 5 X 100 build to moderate pace 20 sec rest in between
- 2 X 100M:20 SEC RI
- C/D 200 mixed
SATURDAY – LSD BIKE 90 MIN:
- Steady pace bike spin
- 30 min easy with light breathing
- 60 min easy with increased breathing & a 30 second sprint every 8 minutes
SUNDAY – PROGRESSION RUN 40MIN:
- 10 min easy warm up brisk walk
- 20 min jog at conversational pace
- Increase pace slightly for last 10 minutes
- Finish with yoga stretches (10 min)
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 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
TUESDAY – RECOVERY DAY
WEDNESDAY – FARTLEK RUN 40 MIN:
- 10 min easy warm up easy jog
- 5 min jog at conversational pace
- 15 minute as 30 sec fast, 90 second easy
- 10 minutes conversational pace
- 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:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reverse Lunge X 10
C2 X 3
- Goblet Squat X 10
- DB Row X 10/10
- Push Up Touch X 8
C3 X 3
- 1 Leg Deadlift X 6/6
- Lat Pulldown X 10
- Superman Core X 10 sec
Conditioning – 15 Min bike as:
- 5 min moderate pace
- 5 x 10 sec sprint/50 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
Support Our Campaign
We rely on the generosity of the public to fund our work and so far together we have achieved great things! Please do continue to support us so we can provide future generations in Ireland with the resources to recognise and talk about their emotions, and equip them to navigate the ever-changing world around them as they grow
