Triathlon Training Plans: How to Choose the Right One for You

When you're starting your triathlon journey, one of the most common questions is: What training plan should I follow? The truth is, there's no one-size-fits-all answer—but there is a plan that's right for you, your schedule, and your goals. Let’s break it down.

Why You Need a Training Plan

A training plan gives structure to your workouts, helps prevent injury, and ensures you're building fitness in all three disciplines—swim, bike, and run—at the right pace. Without a plan, it’s easy to overtrain in one area and neglect another.

Step 1: Define Your Race Distance

Different race distances require different training approaches. Before choosing a plan, know which type of race you’re preparing for:

• Sprint Triathlon (approx. 750m swim, 20k bike, 5k run)

• Olympic Triathlon (1.5k swim, 40k bike, 10k run)

• Half Ironman / 70.3 (1.2mi swim, 56mi bike, 13.1mi run)

• Ironman (2.4mi swim, 112mi bike, 26.2mi run)

If you’re new to the sport, start with a Sprint or Olympic plan.

Step 2: Know Your Schedule

How many days per week can you train realistically? A solid plan should fit into your life—not the other way around.

• 3-4 days/week: Minimum to prepare for a Sprint distance

• 5-6 days/week: Ideal for Olympic or longer distances

• 1 rest day/week is key for recovery

Be honest with your time and energy, especially if you’re balancing work, family, and life.

Step 3: Understand the Components

A good training plan balances the three sports, includes variety, and builds gradually:

• Swim workouts: Focus on technique, endurance, and open water comfort

• Bike workouts: Include long rides, intervals, and hill training

• Run workouts: Combine easy runs, tempo runs, and brick workouts (bike-to-run)

• Strength training: 1–2 sessions per week for injury prevention

• Recovery: Rest days, easy weeks, and mobility work are just as important as training

Sample Weekly Schedule (Sprint Distance – 8 Wks)

Monday – Rest or active recovery

Tuesday – Bike (intermediate effort, 45 min)

Wednesday – Swim (endurance focus) + short strength session

Thursday – Run (intervals or tempo)

Friday – Swim (technique focus) or cross-train

Saturday – Brick workout (Bike 45 min + Run 15 min)

Sunday – Long run (slow, steady effort)

Again, this is just a sample. I contantly need to change my day-by-day training depending on my life schedule.

Stay tuned for more detailed training plan guides for all distances!

Final Thoughts

A training plan is your roadmap—but it’s okay to adjust based on how you feel. Listen to your body, stay consistent, and remember that your journey is yours. With the right plan (and mindset), you’ll get to that finish line with confidence.

💬 Have a favorite training resource or question about building your plan? Share in the comments or reach out!