Inspect: /training-programs/more-training/triathlon-2/

TODOs (3)

seo.title: no _yoast_wpseo_title in export
seo.description: falling back to summary
link: unresolved internal path /training-programs/more-training/triathlon-1

Source: src/content/training-plans/triathlon-2.md

Frontmatter

title: Triathlon 2
hub: more-training
summary: Want to do a triathlon (combining a swim and a bike ride with a run)?
  This training program will get you ready for a sprint or short-distance
  triathlon.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 8
  lengthText: 8 Weeks
  typicalWeek: 2 Swim, 1 Bike, 2 Run, 1 Day Off, 2 Strength
  longestWorkout: 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-3269/hal-higdon-triathlon-2-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:
        - Strength
        - Run 30 min
        - Bike 45 Strength
        - Swim 20 Run 25
        - Rest
        - Run 30 min
        - Swim 30 Run 30
    - week: 2
      days:
        - Strength
        - Bike 30 Run 15
        - Swim 15 Run 30
        - Run 30 Strength
        - Rest
        - Run 35 min
        - Swim 30 Bike 30
    - week: 3
      days:
        - Strength
        - Run 35 min
        - Bike 50 Strength
        - Swim 30 Run 20
        - Rest
        - Run 40 min
        - Swim 30 Run 45
    - week: 4
      days:
        - Strength
        - Bike 40 Run 10
        - Swim 30 Run 15
        - Run 30 Strength
        - Rest
        - Run 45 min
        - All 3 90 Min
    - week: 5
      days:
        - Strength
        - Run 40 min
        - Bike 30 Strength
        - Swim 30 Run 25
        - Rest
        - Run 50 min
        - Swim 30 Run 45
    - week: 6
      days:
        - Strength
        - Bike 40 Run 15
        - Swim 15 Run 40
        - Run 40 Strength
        - Rest
        - Run 55 min
        - Swim 30 Bike 60
    - week: 7
      days:
        - Strength
        - Run 45 min
        - Bike 40 Strength
        - Swim 30 Run 30
        - Rest
        - Run 60 min
        - Swim 30 Run 60
    - week: 8
      days:
        - Strength
        - Bike 30 Run 30
        - Swim 30 Run 30
        - Run 30
        - Rest
        - Rest
        - "**Triathlon**"
  km:
    - week: 1
      days:
        - Strength
        - Run 30 min
        - Bike 45 Strength
        - Swim 20 Run 25
        - Rest
        - Run 30 min
        - Swim 30 Run 30
    - week: 2
      days:
        - Strength
        - Bike 30 Run 15
        - Swim 15 Run 30
        - Run 30 Strength
        - Rest
        - Run 35 min
        - Swim 30 Bike 30
    - week: 3
      days:
        - Strength
        - Run 35 min
        - Bike 50 Strength
        - Swim 30 Run 20
        - Rest
        - Run 40 min
        - Swim 30 Run 45
    - week: 4
      days:
        - Strength
        - Bike 40 Run 10
        - Swim 30 Run 15
        - Run 30 Strength
        - Rest
        - Run 45 min
        - All 3 90 Min
    - week: 5
      days:
        - Strength
        - Run 40 min
        - Bike 30 Strength
        - Swim 30 Run 25
        - Rest
        - Run 50 min
        - Swim 30 Run 45
    - week: 6
      days:
        - Strength
        - Bike 40 Run 15
        - Swim 15 Run 40
        - Run 40 Strength
        - Rest
        - Run 55 min
        - Swim 30 Bike 60
    - week: 7
      days:
        - Strength
        - Run 45 min
        - Bike 40 Strength
        - Swim 30 Run 30
        - Rest
        - Run 60 min
        - Swim 30 Run 60
    - week: 8
      days:
        - Strength
        - Bike 30 Run 30
        - Swim 30 Run 30
        - Run 30
        - Rest
        - Rest
        - "**Triathlon**"
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
legacy:
  wpId: 257
  wpUrl: /training-programs/more-training/triathlon-2/
  oldSlugs:
    - triathlon-training-2
seo:
  description: Want to do a triathlon (combining a swim and a bike ride with a
    run)? This training program will get you ready for a sprint or
    short-distance triathlon.
todos:
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"
  - "link: unresolved internal path /training-programs/more-training/triathlon-1"

Body

Markdown source

## An 8-week training program for sprint triathlons

This Triathlon 2 Training Program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. It requires a moderately high level of fitness, certainly an ability to finish 5K or 10K races if not marathons. If you never have trained before, consider carefully before starting this program. It assumes in the first week that you have the ability to run for a half hour and bike and swim near equal amounts of time. Some of the workouts combine two or more of the three triathlon disciplines in a single workout. Also in the program is two days strength training each week. If you feel you need to start at a lower level and have the time before your chosen triathlon, select instead my much easier Triathlon 1 Training Program, which is designed mainly to get you in good shape with or without competitive goals. Like Triathlon 2, Triathlon 1 lasts 8 weeks. I also have combined the two into a Triathlon Supreme Program, which lasts 16 weeks. Triathlons are fun and can offer a good break from standard training for 10K and marathon races, if you are a runner. The combination of three endurance events also can provide you with a higher level of fitness than you might ordinarily get from only doing one sport. Consider for a moment now some of what you will need to know to train for a triathlon.

**SWIMMING**: A simple bathing suit will suffice. No flippers, but you may want to purchase a wet suit to keep you warm if the water is cold. Wet suits also provide a degree of buoyancy that will make swimming easier. Noseplugs and goggles are a necessity. If you live near a lake or the ocean, and it is summer, that may be your best training venue. You can also train effectively in a lap pool, but remember that almost all triathlons are in open water. If you are not a good swimmer (and few runners are), consider engaging a swim coach to teach you how to do the strokes right. I offer some tips on form in my Interactive program. Mainly, you need to swim well enough to get you through this first triathlon leg without drowning, no small feat in itself.

**BICYCLING**: Biking can be an expensive sport when it comes to equipment. If you don't care that much about speed, you can pick up a fat-tired bike for a couple of hundred dollars that will carry you to the finish line. High-tech bicycles will get you to that line faster, but they also cost thousands of dollars more. Specially designed pedals, handlebars and wheels also can improve speed, but at a cost. As for training, I suggest you just get out and ride at whatever speed seems comfortable. If you have a fat-tired bike like mine, you can sit up and enjoy the scenery more than the serious cyclists who ride in chains at speeds faster than 20 mph. I designed this program to prepare you for a sprint triathlon, not Ironman, so you might as well enjoy your training, not flagellate yourself.

**RUNNING**: The simplest of sports, the main equipment needed is a pair of shoes which you also can use for biking. If I am right in assuming that most individuals signing up for this Triathlon 2 Training Program are runners, you already should have your equipment in place. Plus you should know how to train. Just go out and run at whatever speed seems comfortable. You can save the speedwork for your next 10K, or if and when you do decide to move up to the next level: an Olympic-distance triathlon.

**TRANSITIONS**: To avoid wasting time, you need to learn how to do transitions, the period between the swim and the bike and the bike and run where you change clothes and equipment. Doing workouts where you swim first and bike second or bike first and run second will teach you to make smooth transitions. Consider that in a sprint triathlon with short distances, it may be just as easy to bike and run while still in your swimming trunks and wear your running shoes during the bike leg.

The distances for Olympic triathlons, by the way, are 1,500 meters for the swim, 40K for the bicycle ride and 10K for the run. Sprint triathlons are those races featuring shorter distances. Many of these are "local" races designed for fun more than anything else. I recommend them to you. As for Ironman, if you have to ask the distances for this premiere event in Hawaii, you're not ready to begin training for it. This Triathlon 2 Training Program 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](https://www.trainingpeaks.com/training-plans/triathlon/tp-3269/hal-higdon-triathlon-2-training-program). In the schedule below, prescribed workouts are in minutes not miles. Thus, "Bike 30, Run 15" means that you bike for 30 minutes and run for 15 minutes, what triathletes call a "Brick" workout. Running even a short distance after a long swim or ride helps your legs recover for the next day. "Strength" suggests that you do weight training in a fitness center. Light weights and high reps usually work best for runners, and this is true for triathletes too. Enjoy your training.

Rendered

An 8-week training program for sprint triathlons

SWIMMING: A simple bathing suit will suffice. No flippers, but you may want to purchase a wet suit to keep you warm if the water is cold. Wet suits also provide a degree of buoyancy that will make swimming easier. Noseplugs and goggles are a necessity. If you live near a lake or the ocean, and it is summer, that may be your best training venue. You can also train effectively in a lap pool, but remember that almost all triathlons are in open water. If you are not a good swimmer (and few runners are), consider engaging a swim coach to teach you how to do the strokes right. I offer some tips on form in my Interactive program. Mainly, you need to swim well enough to get you through this first triathlon leg without drowning, no small feat in itself.

BICYCLING: Biking can be an expensive sport when it comes to equipment. If you don’t care that much about speed, you can pick up a fat-tired bike for a couple of hundred dollars that will carry you to the finish line. High-tech bicycles will get you to that line faster, but they also cost thousands of dollars more. Specially designed pedals, handlebars and wheels also can improve speed, but at a cost. As for training, I suggest you just get out and ride at whatever speed seems comfortable. If you have a fat-tired bike like mine, you can sit up and enjoy the scenery more than the serious cyclists who ride in chains at speeds faster than 20 mph. I designed this program to prepare you for a sprint triathlon, not Ironman, so you might as well enjoy your training, not flagellate yourself.

RUNNING: The simplest of sports, the main equipment needed is a pair of shoes which you also can use for biking. If I am right in assuming that most individuals signing up for this Triathlon 2 Training Program are runners, you already should have your equipment in place. Plus you should know how to train. Just go out and run at whatever speed seems comfortable. You can save the speedwork for your next 10K, or if and when you do decide to move up to the next level: an Olympic-distance triathlon.

TRANSITIONS: To avoid wasting time, you need to learn how to do transitions, the period between the swim and the bike and the bike and run where you change clothes and equipment. Doing workouts where you swim first and bike second or bike first and run second will teach you to make smooth transitions. Consider that in a sprint triathlon with short distances, it may be just as easy to bike and run while still in your swimming trunks and wear your running shoes during the bike leg.

The distances for Olympic triathlons, by the way, are 1,500 meters for the swim, 40K for the bicycle ride and 10K for the run. Sprint triathlons are those races featuring shorter distances. Many of these are “local” races designed for fun more than anything else. I recommend them to you. As for Ironman, if you have to ask the distances for this premiere event in Hawaii, you’re not ready to begin training for it. This Triathlon 2 Training Program 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. In the schedule below, prescribed workouts are in minutes not miles. Thus, “Bike 30, Run 15” means that you bike for 30 minutes and run for 15 minutes, what triathletes call a “Brick” workout. Running even a short distance after a long swim or ride helps your legs recover for the next day. “Strength” suggests that you do weight training in a fitness center. Light weights and high reps usually work best for runners, and this is true for triathletes too. Enjoy your training.

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)

miles

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	Strength	Run 30 min	Bike 45 Strength	Swim 20 Run 25	Rest	Run 30 min	Swim 30 Run 30	—
2	Strength	Bike 30 Run 15	Swim 15 Run 30	Run 30 Strength	Rest	Run 35 min	Swim 30 Bike 30	—
3	Strength	Run 35 min	Bike 50 Strength	Swim 30 Run 20	Rest	Run 40 min	Swim 30 Run 45	—
4	Strength	Bike 40 Run 10	Swim 30 Run 15	Run 30 Strength	Rest	Run 45 min	All 3 90 Min	—
5	Strength	Run 40 min	Bike 30 Strength	Swim 30 Run 25	Rest	Run 50 min	Swim 30 Run 45	—
6	Strength	Bike 40 Run 15	Swim 15 Run 40	Run 40 Strength	Rest	Run 55 min	Swim 30 Bike 60	—
7	Strength	Run 45 min	Bike 40 Strength	Swim 30 Run 30	Rest	Run 60 min	Swim 30 Run 60	—
8	Strength	Bike 30 Run 30	Swim 30 Run 30	Run 30	Rest	Rest	Triathlon	—

km

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	Strength	Run 30 min	Bike 45 Strength	Swim 20 Run 25	Rest	Run 30 min	Swim 30 Run 30	—
2	Strength	Bike 30 Run 15	Swim 15 Run 30	Run 30 Strength	Rest	Run 35 min	Swim 30 Bike 30	—
3	Strength	Run 35 min	Bike 50 Strength	Swim 30 Run 20	Rest	Run 40 min	Swim 30 Run 45	—
4	Strength	Bike 40 Run 10	Swim 30 Run 15	Run 30 Strength	Rest	Run 45 min	All 3 90 Min	—
5	Strength	Run 40 min	Bike 30 Strength	Swim 30 Run 25	Rest	Run 50 min	Swim 30 Run 45	—
6	Strength	Bike 40 Run 15	Swim 15 Run 40	Run 40 Strength	Rest	Run 55 min	Swim 30 Bike 60	—
7	Strength	Run 45 min	Bike 40 Strength	Swim 30 Run 30	Rest	Run 60 min	Swim 30 Run 60	—
8	Strength	Bike 30 Run 30	Swim 30 Run 30	Run 30	Rest	Rest	Triathlon	—

← More Training hub

Legacy

WP id: 257
Old URL: /training-programs/more-training/triathlon-2/
Old slugs: triathlon-training-2
Live page: https://www.halhigdon.com/training-programs/more-training/triathlon-2/

SEO

frontmatter seo.title: —
rendered <title>: Triathlon 2 ⚠ differs
frontmatter seo.description: Want to do a triathlon (combining a swim and a bike ride with a run)? This training program will get you ready for a sprint or short-distance triathlon.
rendered meta description: Want to do a triathlon (combining a swim and a bike ride with a run)? This training program will get you ready for a sprint or short-distance triathlon.
Canonical URL SeoHead will emit: https://higdon-running.com/training-programs/more-training/triathlon-2/

Media

image: /_astro/105-runner.CGzV-bIt.png (835×495)

Inventory row

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