Irish Triathlon - Your base for all Triathlons, Duathlons and Adventure races in Ireland » eamon tilley http://www.irishtriathlon.com Triathlon & Adventure Racing in Ireland Sat, 04 Feb 2012 17:56:52 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Beginner’s Triathlon Training Planhttp://www.irishtriathlon.com/index.php/2010/03/beginners-triathlon-training-plan/ http://www.irishtriathlon.com/index.php/2010/03/beginners-triathlon-training-plan/#comments Fri, 05 Mar 2010 22:19:34 +0000 brian http://www.irishtriathlon.com/?p=1010 Eamonn Tilley has put together the following 10 week plan to take you up to your first Sprint Distance Triathlon (750m swim, 20km cycle, 5km run).  An excel copy of this program can be downloaded here.

Note:  Before you set out to complete your first every Triathlons please make sure that you are Medically fit and have had a complete check up by your local GP and you have the ability to swim over and above the required distance in the pool…

For RPE (Rate of Perceived  Effort) see notes at end of the programme.

WEEKMONTHTYPEDESCRIPTION DESCRIPTION 
     
1Monday 30 mins easy Light Jog/walk 
1TuesdayEREST 
1WednesdayA30 mins easy Light Jog 
1ThursdaySeasy 30 mins pool swim 
1FridayYREST 
1Saturday 30 mins easy Light Jog/Walkeasy 30 mins pool swim
1Sunday 1 hour easy Cycle RPE 9 
2MondayM30 mins easy Light Jog/Walkeasy 30 mins pool swim
2TuesdayEREST 
2WednesdayD40 mins easy light Jog /Walk 
2Thursday easy 30 mins pool swim 12 lengths without stopping 
2Friday REST 
2Saturday 30 mins easy Light Jog/Walkeasy 30 mins pool swim 14 lengths without stopping
2Sunday 1.15 hour easy Cycle RPE 9 
3Monday 35 mins easy Light Jog/Walk 
3TuesdayHREST 
3WednesdayA40 mins easy light Jog /Walk 
3ThursdayReasy 30 mins pool swim 12 lengths without stopping 
3FridayDREST 
3Saturday 35 mins easy Light Jog/Walkeasy 30 mins pool swim 16 lengths without stopping
3Sunday 1.25 hour easy Cycle R P E 10 
4Monday 35 mins easy Light Jog/Walk 
4Tuesday easy 30 mins pool swim 14 lengths without stopping 
4WednesdayH40 mins easy light Jog /Walk 
4ThursdayAeasy 30 mins pool swim 16 lengths without stoppingCore work
4FridayRREST 
4SaturdayD40 mins easy Light Jog/Walkeasy 30 mins pool swim 20 lengths without stopping
4Sunday 1.30 hour easy Cycle RPE 12 
5Monday 30 mins run RPE 12 
5TuesdayEBrick session 1 KM rum / 5 km  Bike / 1 Km run at RPE 12  
5WednesdayA40 mins easy light Jog /Walk/run 
5ThursdaySeasy 30 mins pool swim20 lengths without stoppingCore work
5FridayYREST 
5Saturday 30 mins run RPE 12easy 30 mins pool swim 22 lengths without stopping
5Sunday 1.15 hour easy Cycle RPE 9 
6Monday 40 mins easy Light Jog/Walk 
6TuesdayMBrick session 1 KM rum / 5 km  Bike / 1 Km run at RPE 14  
6WednesdayE40 mins easy light Jog /Walk 
6 D  
6Thursday easy 30 mins pool swim 24 lengths without stoppingCore work
6Friday REST 
6Saturday 30 mins easy Light Jog/Walkeasy 30 mins pool swim 16 lengths without stopping
6Sunday 1.30 hour  Cycle RPE 12 
7Monday 30 mins easy Light Jog/Walk 
7TuesdayHBrick session 1 KM rum / 5 km  Bike / 1 Km run at RPE 12 with 10 mins recovery then do another one   
7WednesdayA40 mins easy light Jog /Walk 
7ThursdayReasy 30 mins pool swim 20 lengths without stoppingCore work
7FridayDREST 
7Saturday 30 mins easy Light Jog/Walkeasy 30 mins pool swim 26 lengths without stopping
7Sunday 1.45 hour  Cycle R P E 14 easy 10  mins jog off the bike at RPE 10 
8MondayV30 mins easy Light Jog/Walk 
8TuesdayHCore workeasy 30 mins pool swim 24 lengths without stopping
8WednesdayARun 3 mile Time Trial Run …. 
8ThursdayReasy 30 mins pool swim 30 lengths without stopping 
8FridayDREST 
8Saturday 40 mins easy Light Jog/Walk RPE 9 with 3 x  2 mins Pick Ups at RPE 15 with 3 min rec between each one 
8Sunday 1.55 hour  Cycle RPE 11easy 30 mins pool swim 30 lengths without stopping
9Monday 40 mins easy Light Jog/Walk 
9Tuesday Core work 
9WednesdayH40 mins easy Light Jog/Walk RPE 9 with 3 x  2 mins Pick Ups at RPE 15 with 2.45min rec between each one 
9ThursdayAeasy 30 mins pool swim 32 lengths without stopping 
9FridayRREST 
9SaturdayD30 mins Tempo run at RPE 15easy 30 mins pool swim 32 lengths without stopping
9Sunday 1 hour easy Cycle RPE 15  
10Monday 30 mins run RPE 12 
10TuesdayTeasy 30 mins pool swim 10 x 25 @ RPE 14 with 1 min recovery between each one. 
10WednesdayA30 mins run RPE 12 
10ThursdayPeasy  30 mins pool swim  with  6 x 25 mts hard with 30 sec between each one RPE 8 easy 16 for the 25s 
10FridayEREST 
10SaturdayR20 mins easy run with 4 x 20 sec pick ups at race pace with 2 mins recovery  at RPE of 16 . 
10Sunday Race Day 

 

Rate of Perceived  Effort

2Resting 
6Jog/Walk Pace 
7Jog/Walk Pace 
8Comfortable Easy PaceChatting Pace
10  
12MedJust within your comfort Zone
14  
16Hardworking just outside your comfort Zone
17  
18 Out of Breath Pace
20V V HardOnly maintain for 10 sec…..
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