Inspect: /training-programs/more-training/triathlon-1/

Source: src/content/training-plans/triathlon-1.md

Frontmatter

title: Triathlon 1
hub: more-training
summary: This program is designed for runners (and other athletes) who want to
  use a variety of sports and exercises to get fit and stay fit. Triathlon 1
  combines the three sports of the triathlon (swimming, biking, running) with
  strength training and walking. It is not designed to prepare you to compete in
  a triathlon, although you certainly could do one if your goals is mainly to
  finish.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 8
  lengthText: 8 Weeks
  typicalWeek: 1 Swim, 2 Bike, 3 Run, 1 Day Off, 1 Walk
  longestWorkout: Bike 90 minutes
whatDoIGet:
  - Stay motivated for the triathlon with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/triathlon/tp-3217/hal-higdon-triathlon-1-training-program
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program. To set a PR, you need to improve
  your endurance and your speed. You can do this by (1) running more miles, (2)
  running faster, or (3) some combination of both. In order to achieve full
  benefit from this program, you probably need to have been running 3-4 days a
  week for the last year or two and averaging 15-20 miles weekly, It helps if
  you have an understanding of the concepts of speedwork. Here is the type of
  training you need to do, if you want to improve your 5-K time. To motivate
  yourself even more, consider signing up for the interactive version available
  through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.


  **Fast:** For several of the Saturday runs, I suggest that you run "fast." How
  fast is "fast?" Again, that depends on your comfort level. Go somewhat faster
  than you would on a "run" day. If you are doing this workout right, you
  probably do not want to converse with your training partner, assuming you have
  one. It's okay now to get out of breath.
schedule:
  miles:
    - week: 1
      days:
        - Bike & strength
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Rest
        - Run 30 min
        - Bike 60 min
    - week: 2
      days:
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Bike & strength
        - Rest
        - Walk 60 min
        - Run 35 min
    - week: 3
      days:
        - Strength & swim
        - Run 35 min
        - Bike 60 min
        - Run & strength
        - Rest
        - Run 40 min
        - Walk 60 min
    - week: 4
      days:
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Bike & strength
        - Rest
        - Run 45 min
        - Bike 70 min
    - week: 5
      days:
        - Strength & swim
        - Run 40 min
        - Bike & strength
        - Run 30 min
        - Rest
        - Run 50 min
        - Walk 60 min
    - week: 6
      days:
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Bike & strength
        - Rest
        - Walk 60 min
        - Bike 80 min
    - week: 7
      days:
        - Strength & swim
        - Run 45 min
        - Bike 60 min
        - Run & strength
        - Rest
        - Run 55 min
        - Walk 60 min
    - week: 8
      days:
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Bike & strength
        - Rest
        - Run 60 min
        - Bike 90 min
  km:
    - week: 1
      days:
        - Bike & strength
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Rest
        - Run 30 min
        - Bike 60 min
    - week: 2
      days:
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Bike & strength
        - Rest
        - Walk 60 min
        - Run 35 min
    - week: 3
      days:
        - Strength & swim
        - Run 35 min
        - Bike 60 min
        - Run & strength
        - Rest
        - Run 40 min
        - Walk 60 min
    - week: 4
      days:
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Bike & strength
        - Rest
        - Run 45 min
        - Bike 70 min
    - week: 5
      days:
        - Strength & swim
        - Run 40 min
        - Bike & strength
        - Run 30 min
        - Rest
        - Run 50 min
        - Walk 60 min
    - week: 6
      days:
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Bike & strength
        - Rest
        - Walk 60 min
        - Bike 80 min
    - week: 7
      days:
        - Strength & swim
        - Run 45 min
        - Bike 60 min
        - Run & strength
        - Rest
        - Run 55 min
        - Walk 60 min
    - week: 8
      days:
        - Run 30 min
        - Strength & swim
        - Run 30 min
        - Bike & strength
        - Rest
        - Run 60 min
        - Bike 90 min
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
legacy:
  wpId: 255
  wpUrl: /training-programs/more-training/triathlon-1/
  oldSlugs:
    - triathlon-training-1
seo:
  description: This program is designed for runners (and other athletes) who want
    to use a variety of sports and exercises to get fit and stay fit. Triathlon
    1 combines the three sports of the triathlon (swimming, biking, running)
    with strength training and walking. It is not designed to prepare you to
    compete in a triathlon, although you certainly could do one if your goals is
    mainly to finish.
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Body

Interested in Total Fitness? Looking for a new and different training program? Afraid that if you run more that three times a week, you’ll get hurt? This Triathlon 1 program is designed for runners (and other athletes) who want to use a variety of sports and exercises to get fit and stay fit. Triathlon 1 combines the three sports of the triathlon (swimming, biking, running) with strength training and walking. It is not designed to prepare you to compete in a triathlon, although you certainly could do one if your goal is mainly to finish. If you want a more ambitious training program aimed at a triathlon, check out my Triathlon 2 Training Program, or my Triathlon Supreme Training Program, which combines Triathlon 1 and Triathlon 2. If you are interested in general fitness, no better combination of exercises exists than the three events of the triathlon. Swimming develops the upper-body muscles. Cycling and Running develop the lower-body muscles, although somewhat different ones. (Cycling's focus is more on the quadriceps; running, the hamstrings and calves.) All three exercises develop the cardiovascular system, running probably the best of the three. Add an occasional walk as a respite from running; strength train a couple of days a week; stretch when the opportunity presents itself; and you come pretty close to possessing the Total Fitness that will allow you to both live longer and better. Here is my eight-week Triathlon 1 Training Program for those whose goal is physical fitness as much as running a fast 5K. The schedule suggests three running workouts a week. If your main competitive focus is running, you probably will want to make days dedicated to running your hard workouts. I have prescribed time rather than distance, since people differ in their ability to cover miles in each of the three sports. On several days, I suggest strength training. This is best done after your biking or running. But I like to swim after strength training rather than before. Weather conditions also may determine on which days you do certain workouts. The Triathlon 1 schedule only suggests how you might train. Try different combinations to see what works best for you. More detailed instructions on how to work out each day, along with training tips, are available with the interactive version available through TrainingPeaks. [Click here to learn more](https://www.trainingpeaks.com/training-plans/triathlon/tp-3217/hal-higdon-triathlon-1-training-program).

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork. Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast:** For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

Schedule (raw)

← More Training hub

Legacy

WP id

255

Old URL

/training-programs/more-training/triathlon-1/

Old slugs

triathlon-training-1

Live page

https://www.halhigdon.com/training-programs/more-training/triathlon-1/

SEO

frontmatter seo.title

—

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Triathlon 1 ⚠ differs

frontmatter seo.description

This program is designed for runners (and other athletes) who want to use a variety of sports and exercises to get fit and stay fit. Triathlon 1 combines the three sports of the triathlon (swimming, biking, running) with strength training and walking. It is not designed to prepare you to compete in a triathlon, although you certainly could do one if your goals is mainly to finish.

rendered meta description

This program is designed for runners (and other athletes) who want to use a variety of sports and exercises to get fit and stay fit. Triathlon 1 combines the three sports of the triathlon (swimming, biking, running) with strength training and walking. It is not designed to prepare you to compete in a triathlon, although you certainly could do one if your goals is mainly to finish.

Canonical URL SeoHead will emit

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Media

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