Running a Triathlon Training Plan

Are you looking for a new challenge? One sport that’s becoming increasingly popular is the triathlon, and with numerous amateur events across the UK every year, it’s very easy to sign yourself up and get involved. But like any endurance sport, you’d be extremely unwise just to turn up on the day without giving your preparation some serious thought. No matter how physically fit you are, a triathlon training plan is essential to help get your body used to the sort of distances you’ll be swimming, cycling and running.

The good news is, if you already exercise regularly, it will only take you six weeks of triathlon training to prepare for the big day. But what sort of exercise should you be doing? 

How to train for a triathlon

The most common amateur triathlon in the UK is the sprint triathlon, which involves a 750-metre swim, a 20-kilometre bike ride and a 5K run. In this guide, we’ll focus on triathlon training that’ll prepare you for this sprint distance.

First things first

Before you lace up your ASICS and start doing the hard miles on the road, it’s important to put the fundamentals in place.

The most gruelling part of a triathlon is the swim, simply because in many events around the UK, it takes place in open water. We do not recommend taking part in a triathlon unless you’re a strong swimmer to begin with. You don’t have to be fast, but you do have to be capable of swimming long distances. If this is your first triathlon, we’d advise you to choose an event where the swim takes place in a swimming pool, or at least on an enclosed body of water such as a lake, so you don’t have to battle against the tides, currents and waves in the sea.

Finding a local race is easy. Just go to the British Triathlon events search and look for local races near you. Once you find an event you like the look of, visit the race’s website for details about how to sign up.

Your triathlon training plan

If you are already reasonably fit, our six-week training plan will prepare you to complete a sprint triathlon. If you don’t already exercise at least a couple of times a week, we’d advise you to do four weeks of general cardiovascular exercise at least two to three times a week to build up a base you can work from. 

As a beginner triathlete, we recommend you do six training sessions per week, made up of runs, rides and swims. If you do miss a session, don’t try to cram it in on another day. Rest is an essential part of your triathlon preparation, to give your body the time it needs to recover and repair. 

• Running and cycling

We recommend you do two to three runs and rides a week to help build your fitness and make sure you have the endurance and strength to cover the distances of the sprint triathlon. In week 1, your first run should be for 15 minutes and your first ride for 40 minutes. The duration of these exercises will build steadily over time, as you’ll see in our triathlon training plan below.

• Brick workouts

A brick workout is a combination of two training types, performed back to back. The most challenging part of a triathlon for your body is switching from cycling to running, so we recommend you get plenty of practice. Switching from swimming to cycling feels a lot more natural and is also much more difficult to practice, so we haven’t included a swim/bike brick workout in our plan.

• Swimming

As part of your triathlon training, we recommend you do between two and three swims a week, each lasting between 30 and 40 minutes. Ideally, you should try and get some practice swimming in open water, if you can, although we realise that’s easier said than done. If you have a local pond or lake that’s safe to swim in, and you have permission to do so, that will be a big boost to your preparation. You should also take someone with you, as you should NEVER train in open water alone.

What does your triathlon training plan look like?

Now all you need is the right equipment!

Take a look at our range of running gear here at ASICS to find the perfect triathlon shoes, clothing and accessories for you