This is a great site to get workouts, information about triathlons, training plans, race reports, articles and even a store. When I started out I was Googling and reading a lot about training plans, Beginner Triathlete can up in one of my searches. I followed the "free" beginner sprint 13 week program, this was nice because it ramped me up, to get into the Olympic distance triathlons. There are four different levels; Free, Bronze, Silver and Gold, each has a little more to offer than the next. Which ever route you chose, be assured Beginner Triathlete is a good starting point!
Here is the sample training program that I followed:
*****This original training plan is posted on Beginner Triathlete*****
Sprint 13-Week Training Program
**9/11/02 - This is the program I designed for my mother who is running her first sprint triathlon this weekend. She is 59 years old and started from scratch in the fall of 2001. If she can do it, you can!**
Remember, you may definitely overshoot the mileage by the end of this program, but this program is for everybody and especially for beginners OF ALL AGES!!!. It is not based on speed but on endurance. You can go as slow as you want. This is your first triathlon, and the goal is to just finish and to HAVE FUN!!!
If you need some reference on mileage to minutes: I am a slow, leisurely runner and it takes me 40 minutes to run 4 miles. One runs max 45 minutes in this program, so runners slower than me (and I am slow) can definitely do this program. However, if you find you can do a longer length tri during the middle of the following program, than sign up for a longer one!
By the way, if you can't do all the minutes - DON'T WORRY!!! 45 minutes running or 35 minutes swimming does sound like a lot. Do your best. On race day, you will get a great extra boost from the environment. Being that swimming is first, I know you will be able to do the distance even if you have only maxed out at around 20-30 minutes (just make sure you have done the 0.6miles in the pool as you can't really stop in the event). Biking is easy at these distances - even under minimal training. Running...you can stop to walk as much as it is needed if you want...you are allowed. I THINK YOUR GONNA BE ALRIGHT!!!
For a typical sprint triathlon (~0.5mile swim, 12mile bike, 3mile run), here are some results of the best and worst times from ages 15 to 70:
Swim: 10-35min Bike: 30-55min Run: 18-45min Total: 55-135min
Final 13 Weeks!!!
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