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

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

Frontmatter

title: Triathlon Supreme
hub: more-training
summary: This Triathlon Supreme Training Program is simply the 8-week Triathlon
  1 and Triathlon 2 Training Programs connected in a 16-week version.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 16
  lengthText: 16 Weeks
  typicalWeek: 2 Swim, 2 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-3325/hal-higdon-triathlon-supreme-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
    - week: 9
      days:
        - Strength
        - Run 30 min
        - Bike 45 Strength
        - Swim 20 Run 25
        - Rest
        - Run 30 min
        - Swim 30 Run 30
    - week: 10
      days:
        - Strength
        - Bike 30 Run 15
        - Swim 15 Run 30
        - Run 30 Strength
        - Rest
        - Run 35 min
        - Swim 30 Bike 30
    - week: 11
      days:
        - Strength
        - Run 35 min
        - Bike 50 Strength
        - Swim 30 Run 20
        - Rest
        - Run 40 min
        - Swim 30 Run 45
    - week: 12
      days:
        - Strength
        - Bike 40 Run 10
        - Swim 30 Run 15
        - Run 30 Strength
        - Rest
        - Run 45 min
        - All 3 90 Min
    - week: 13
      days:
        - Strength
        - Run 40 min
        - Bike 30 Strength
        - Swim 30 Run 25
        - Rest
        - Run 50 min
        - Swim 30 Run 45
    - week: 14
      days:
        - Strength
        - Bike 40 Run 15
        - Swim 15 Run 40
        - Run 40 Strength
        - Rest
        - Run 55 min
        - Swim 30 Bike 60
    - week: 15
      days:
        - Strength
        - Run 45 min
        - Bike 40 Strength
        - Swim 30 Run 30
        - Rest
        - Run 60 min
        - Swim 30 Run 60
    - week: 16
      days:
        - Strength
        - Bike 30 Run 30
        - Swim 30 Run 30
        - Run 30
        - Rest
        - Rest
        - "**Triathlon**"
  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
    - week: 9
      days:
        - Strength
        - Run 30 min
        - Bike 45 Strength
        - Swim 20 Run 25
        - Rest
        - Run 30 min
        - Swim 30 Run 30
    - week: 10
      days:
        - Strength
        - Bike 30 Run 15
        - Swim 15 Run 30
        - Run 30 Strength
        - Rest
        - Run 35 min
        - Swim 30 Bike 30
    - week: 11
      days:
        - Strength
        - Run 35 min
        - Bike 50 Strength
        - Swim 30 Run 20
        - Rest
        - Run 40 min
        - Swim 30 Run 45
    - week: 12
      days:
        - Strength
        - Bike 40 Run 10
        - Swim 30 Run 15
        - Run 30 Strength
        - Rest
        - Run 45 min
        - All 3 90 Min
    - week: 13
      days:
        - Strength
        - Run 40 min
        - Bike 30 Strength
        - Swim 30 Run 25
        - Rest
        - Run 50 min
        - Swim 30 Run 45
    - week: 14
      days:
        - Strength
        - Bike 40 Run 15
        - Swim 15 Run 40
        - Run 40 Strength
        - Rest
        - Run 55 min
        - Swim 30 Bike 60
    - week: 15
      days:
        - Strength
        - Run 45 min
        - Bike 40 Strength
        - Swim 30 Run 30
        - Rest
        - Run 60 min
        - Swim 30 Run 60
    - week: 16
      days:
        - Strength
        - Bike 30 Run 30
        - Swim 30 Run 30
        - Run 30
        - Rest
        - Rest
        - "**Triathlon**"
status: published
legacy:
  wpId: 596
  wpUrl: /training-programs/more-training/triathlon-supreme/
  oldSlugs: []
seo:
  description: This Triathlon Supreme Training Program is simply the 8-week
    Triathlon 1 and Triathlon 2 Training Programs connected in a 16-week
    version.
todos:
  - "image: no _thumbnail_id in export"
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"

Body

**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 Supreme 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 10-K, 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.

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)

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Legacy

WP id

596

Old URL

/training-programs/more-training/triathlon-supreme/

Old slugs

—

Live page

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

SEO

frontmatter seo.title

—

rendered <title>

Triathlon Supreme ⚠ differs

frontmatter seo.description

This Triathlon Supreme Training Program is simply the 8-week Triathlon 1 and Triathlon 2 Training Programs connected in a 16-week version.

rendered meta description

This Triathlon Supreme Training Program is simply the 8-week Triathlon 1 and Triathlon 2 Training Programs connected in a 16-week version.

Canonical URL SeoHead will emit

https://higdon-running.com/training-programs/more-training/triathlon-supreme/

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Inventory row

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