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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
30 min.

Bike 40 min

Bike
35 min

Bike
30 min.

Bike
30 min./
Run 10 min

Bike 40
min./ Run
15 min.

Bike 40 min./
Run 15
min.

Bike 30 min.

Wed

Walk/Run
or Run 20
min.
Strength Workout

Walk/Run or Run 20 min. Strength Workout

Walk/Run
or Run 20 min. Strength Workout

Walk/Run or Run
20 min. Strength Workout

Walk/Run
or Run 20 min. Strength Workout

Walk/Run
or Run 20 min. Strength Workout

Walk/Run
or Run 20
min. Strength Workout

Walk/Run or Run 20 min.

Thu

Swim
400 yd

Bike 30 min. Swim 500 yd

Swim
600 yd

Bike 30 min

Bike 50
min. Swim
700 yd

Bike 45 min. Swim 800 yd.

Bike 40 min.
Swim 900 yd

Bike 30 min. Swim 600 yd.

Fri

Rest
Day

Rest Day

Strength Workout

Rest Day

Rest Day

Strength Workout

Rest Day

Rest Day

Sat

Bike
45 min.

Bike 50 min

Bike
1 hr.

Bike 45 min

Bike
1 hr., 10 min

Bike 1 hr.,
15 min

Bike 50 min

Bike 10 min.
Swim 10 min. open water or 500 yd

Sun

Walk/Run
or Run 20
min. Swim
300 yd

Walk/Run or Run 35 min. Swim 400 yd

Walk/Run
or Run 40 min. Swim 15 min. open water or 750 yd

Walk/Run or Run 20 min. Swim 15 min. open water or 750 yd

Walk/Run
or Run 45 min. Swim 20 min. open water or 1,000 yd

Walk/Run
or Run 50 min. Swim
20 min. open water or 1,000 yd

Walk/Run
or Run 35 min. Swim 15 min. open water
or 750 yd

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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