A Beginner’s guide to training for the Short Course (11 weeks)
This information has been adapted for a Short Course from Program #1, p.78 of “Triathlon Training” by M Finch with permission from Human Kinetics Australia
Before attempting this program, you should be able to swim 100m, cycle 4-6kms, and run 1.5kms.
This program is not about how fast you go, but rather, completing the training distances comfortably.
The following table indicates the type of exercise (S - Swim, C - Cycle, R - Run, followed by the distance. Thus R - 200m means a run of 200m. Some days towards the end of the schedule, involve more than one type of exercise for that day.
Mondays and Fridays have been designated "Rest" days to allow the body time to recover.
Week |
Tue |
Wed |
Thur |
Sat |
Sun |
1 |
R - 2Km |
C - 5Km |
S - 200m |
R - 2Km |
C - 5Km |
2 |
S - 200m |
R - 2Km |
C - 5Km |
S - 200m |
R - 2Km |
3 |
C - 5Km |
S - 300m |
R - 3Km |
C - 8Km |
S - 300m |
4 |
R - 3Km |
C - 8Km |
S - 300m |
R - 3Km |
C - 8Km |
5 |
S - 400m |
R - 4Km |
C - 8Km |
S - 400m |
R - 4Km |
6 |
C - 13Km |
S - 400m |
R - 4Km |
C - 13Km |
S - 400m |
7 |
R - 4Km |
C - 10Km |
S - 500m |
R - 5Km |
C - 13Km |
8 |
S - 500m |
R - 5Km |
C - 13Km |
S - 500m |
R - 5Km |
9 |
C - 13Km |
S - 500m
C - 5Km
|
R - 5Km |
C - 13Km
R - 2Km
|
S - 500m
C - 8Km
|
10 |
R - 5Km |
C - 13Km
R - 3Km
|
S - 500m
C - 8Km
|
S - 500m
C - 13Km
R - 5Km
|
Rest |
11 |
S - 500m |
C - 13Km |
R - 5Km |
Rest |
Event |
|
d
