Mini Triathlon Training
Training for a triathlon can be an overwhelming commitment so opt in for a mini triathlon training to break into the exciting world of tri-sports competitions. A mini triathlon is defined as a shorter in distance series of 3 events that is designed to allow new triathletes to improve their skills, or to encourage fitness enthusiasts to try the sport of triathlon (Swim + Cycle + Run).
Distances
Generally, within the triathlon community, there are no standard distances for a mini triathlon. The triathlon requirements are typically set by the event organizer and vary from state to state. What you can expect are event distances on the order of:
- Swim (100 yards to 1/4 mile)
- Cycle (6 miles to 12 mil
- Run (1 mile to 3 miles)
Training Schedule
Mini triathlon training typically follows an eight-week schedule. A combination of swimming, cycling, and running are used to incrementally increase your speed and endurance. Along the way are planned times of recovery that allow your body time to stabilize and prepare for the next level of increase. The following eight-week detailed schedule is recommended by Fitness Magazine for beginner triathletes considering the mini triathlon.
|
Week1 |
Week 2 |
Week 2 |
Week 4 |
Week 5 |
Week 6 |
Week 7 |
Week 8 |
Mon |
Rest Day |
Rest Day |
Rest Day |
Rest Day |
Rest Day |
Rest Day |
Rest Day |
Rest Day |
Tue |
Bike |
Bike 40 min |
Bike |
Bike |
Bike |
Bike 40 |
Bike 40 min./ |
Bike 30 min. |
Wed |
Walk/Run |
Walk/Run or Run 20 min. Strength Workout |
Walk/Run |
Walk/Run or
Run |
Walk/Run |
Walk/Run |
Walk/Run |
Walk/Run or Run 20 min. |
Thu |
Swim |
Bike 30 min. Swim 500 yd |
Swim |
Bike 30 min |
Bike 50 |
Bike 45 min. Swim 800 yd. |
Bike 40 min.
|
Bike 30 min. Swim 600 yd. |
Fri |
Rest |
Rest Day |
Strength Workout |
Rest Day |
Rest Day |
Strength Workout |
Rest Day |
Rest Day |
Sat |
Bike |
Bike 50 min |
Bike |
Bike 45 min |
Bike |
Bike 1 hr.,
|
Bike 50 min |
Bike 10 min. |
Sun |
Walk/Run |
Walk/Run or Run 35 min. Swim 400 yd |
Walk/Run |
Walk/Run or Run 20 min. Swim 15 min. open water or 750 yd |
Walk/Run |
Walk/Run |
Walk/Run |
RACE |
As with any training program, your mini triathlon training program should be reviewed and approved by a sports training professional familiar with strength and endurance training. It is also a good idea to have a thorough medical checkup prior to beginning a rigorous training program just to make sure your body systems are ready to take on the extra physical stress you will put on your life.
Enjoy your mini triathlon training program as it can fun in addition to helping you create a more healthy and enduring lifestyle.
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