Saturday, 18 August 2018

East Grinstead Triathlon – Sunday 11 May 2014: Beginners Training Schedule

Novice Training Schedule

The East Grinstead Triathlon at the Olympus Centre is due to take place on 11th May 2014.  The event is organised by the local East Grinstead Triathlon Club, which now has over 110 members and always welcomes new joiners to come along to try the sport.  The popularity of triathlon has grown in recent years and many people find this to be a challenging yet achievable event.  To encourage a greater level of local participation and to take the mystery out of the training behind a multi-sport event, the local club has provided a training schedule.  It is intended for new comers, designed to provide a 'build up, get round and enjoy' approach.

The club’s head coach, Martin Darlison says: “You don’t have to be from an athletic background to complete a triathlon.  As long as you build up the distances gradually you will soon be up to distance and able to complete the event.  It is difficult for many people to find time for training around a busy lifestyle with family and work commitments, so the training schedule is designed with that in mind”.

The club would be delighted to hear from anyone who intends to follow the training programme and would like to come along to club training sessions where you will find advice, guidance, answers about triathlon and what to expect on race day.

 

It is important that you visit your GP for a medical check before embarking on this training plan.

Training Schedule Abbreviations:

Easy – easy effort throughout session

Mod – moderate (medium) pace session

Hard – hard effort over limited distances or for a limited time

Reps – repetitions of a particular distance or time interval

Rest – recovery period between Reps e.g.

2x100m / 20secs – Two lots of 100 metres (swim) with 20 seconds rest between each 100m rep

 

Week: 1

Date Session
Sun 26 Jan
Bike: 30 mins - Easy
Mon 27
 
Tue 28
Swim: 6x50m, then 2x100m - all Easy / 30secs rest between each rep
Wed 29
 
Thu 30
Run: 20 mins - Easy jog
Fri 31
 
Sat 1 Feb  

 

Week: 2

Date Session
Sun 2 Feb
Bike: 40 mins - Easy
Mon 3
 
Tue 4
Swim: 4x50m, then 2x150m - all Easy / 30secs rest between each rep
Wed 5
 
Thu 6
Run: 25 mins - Easy jog
Fri 7  
Sat 8         
Swim: 2x100m, then 200m - all Easy (30secs rest between each rep)

 

Week: 3

Date Session
Sun 9 Feb
Bike: 40 mins - Easy
Mon 10  
Tue 11

Swim: (100m, then 4x50m - all Moderate) & repeat / 20secs rest between reps

Wed 12 Bike: 30 mins – Hilly course
Thu 13 Run: 30 mins – Hilly course
Fri 14  
Sat 15 Swim: 4x50m, then 2x200m - all Easy / 30secs rest between reps

 

Week: 4 (Easy Week)

Date
Session

Sun 16 Feb

Bike: 30 mins - Easy
Mon 17  
Tue 18  
Wed 19 Bike: 30 mins – Moderate effort
Thu 20 Run: 20 mins – Easy jog
Fri 21  
Sat 22 Swim: 5x100m – Easy / 30secs rest between reps

 

 

Week: 5

Date Session
Sun 23 Feb
Bike: 45 mins - Easy
Mon 24
 
Tue 25
Swim: (200m Moderate, 4x50m Hard) & repeat / 20secs rest between reps
Wed 26 Bike: 30 mins – Hilly course
Thu 27
Run: 35 mins – Hilly course
Fri 28
 
Sat 1 Mar Swim: 3x100m, then 300m - all Easy / 30secs rest between reps

 

Week: 6

Date Session
Sun 2 Mar Bike: 50 mins - Easy
Mon 3
 
Tue 4
Swim: 4x50 Easy, then 6x100m Moderate / 15secs rest between reps
Wed 5
Bike: 35 mins – Moderate effort
Thu 6
Run: 40 mins – Easy jog
Fri 7
 
Sat 8
Swim: 3x100m, then 300m - all Easy / 30secs rest between reps

 

Week: 7

Date Session
Sun 9 Mar Bike: 1 hr - Easy
Mon 10 Run: 20 mins – Hilly course, Moderate effort uphill, Easy downhill
Tue 11 Swim: (300m Moderate, 4x50m Hard) & repeat / 20secs rest between reps
Wed 12 Bike: 40 mins – Hilly course
Thu 13 Run: 40 mins – Easy jog
Fri 14  
Sat 15 Swim: 4x100m, then 400m - all Easy / 30secs rest between reps

 

Week: 8       (Easy Week)

Date Session
Sun 16 Mar Bike: 45 mins - Easy
Mon 17
 
Tue 18 Swim: 4x50 Easy, then 5x100m Moderate / 15secs rest between reps
Wed 19 Bike: 30 mins – Moderate effort
Thu 20 Run: 30 mins – Easy jog
Fri 21  
Sat 22 Swim: 3x100m, then 300m - all Easy / 30secs rest between reps

 

Week: 9

Date Session
Sun 23 Mar Bike: 1 hr – Easy, then Run: 20 mins – Moderate (run straight after bike)
Mon 24  
Tue 25 Swim: 4x50 Easy, then 3x200m Moderate / 20secs rest between reps
Wed 26
Bike: 50 mins – Moderate effort
Thu 27
Run: 40 mins – Easy jog
Fri 28
 
Sat 29
Swim: 4x100m, then 500m - all Easy / 30secs rest between reps

 

Week: 10

Date Session
Sun 30 Mar Bike: 1:15 hr – Easy
Mon 31
Run: 25 mins – Hilly course, Hard effort uphill, Easy downhill
Tue 1 Apr
Swim: (300m Moderate, 2x100m Hard) & repeat / 20secs rest between reps
Wed 2
Bike: 55 mins – Hilly course
Thu 3
Run: 40 mins – Easy jog
Fri 4
 
Sat 5
Swim: 4x100m, then 600m - all Easy / 30secs rest between reps

 

Week: 11

Date Session
Sun 6 Apr Bike: 1 hr – Easy, then Run: 30 mins – Moderate (run straight after bike)
Mon 7
 
Tue 8 Swim: 4x50 Easy, then 6x100m Hard / 15secs rest between reps
Wed 9 Bike: 1 hr – Moderate effort
Thu 10 Run: 45 mins – Easy jog
Fri 11  
Sat 12 Swim: 2x200m, then 600m - all Easy / 30secs rest between reps

 

Week: 12     (Easy Week)

Date Session
Sun 13 Apr Bike: 1 hr - Easy
Mon 14  
Tue 15 Swim: 4x50 Easy, then 2x300m Moderate / 20secs rest between reps
Wed 16
Bike: 45 mins – Moderate effort
Thu 17
Run: 30 mins – Easy jog
Fri 18  
Sat 19 Swim: 3x100m, then 500m - all Easy / 30secs rest between reps

 

Week: 13

Date Session
Sun 20 Apr Bike: 1:20 hr – Easy
Mon 21 Run: 20 mins – Moderate effort
Tue 22 Swim: 4x50 Easy, 3x100m Hard, 6x50 Hard / 15secs rest between reps
Wed 23 Bike: 1 hr – Moderate effort
Thu 24 Run: 45 mins – Easy jog
Fri 25  
Sat 26
Swim: 2x200m, then 700m - all Easy / 30secs rest between reps

 

Week: 14

Date Session
Sun 27 Apr
Bike: 1 hr – Moderate, then Run: 30 mins – Moderate (run straight after bike)
Mon 28
 
Tue 29
Swim: 4x50 Easy, 4x100m Hard, 8x50 Hard / 15secs rest between reps
Wed 30
Bike: 1 hr – Moderate effort
Thu 1 May
Run: 45 mins – Easy jog
Fri 2
 
Sat 3
Swim: 2x150m, then 800m - all Easy / 30secs rest between reps

 

Week: 15     (Easy Week)

Date Session
Sun 4 May Bike: 1 hr – Easy
Mon 5
 
Tue 6
Swim: 4x50 Easy, then 5x100m Hard / 15secs rest between reps
Wed 7
Bike: 40 mins – Moderate effort
Thu 8 Run: 20 mins – Moderate effort
Fri 9  
Sat 10 Swim: 4x50 Easy, 2x100m Mod, 4x50 Mod / 15secs rest between reps

 

Week: 16

Date Session
Sun 11 May East Grinstead Triathlon; Swim 500m, Bike 26km,Run 5km
Mon 12  
Tue 13  
Wed 14  
Thu 15  
Fri 16  
Sat 17  

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