Browse our selection of free training plans for new beginner triathletes

If you’re getting into triathlon and have entered your first race, we’re on hand with four free triathlon training plans to help you prepare yourself.

Structured training may seem dauntingly seriously, but all levels of triathlete benefit from having a plan, and it’s arguably more important when you’re starting out.

At this stage, you lack the experience to train by ‘feel’, so you need expert advice to guide you. Following a training plan removes uncertainty about which session to do next, helping you focus on getting the work done and becoming fitter.

What’s more, training for triathlon is more complex than most for most endurance sports. You’ve got to manage training stress and recovery across three sports while improving your technique, pacing and nutrition too.

There’s a choice of three-month and six-month plan to use in the run-up to an event, a winter base training plan and a shorter, specialised swim plan.

Triathlon coach Dermott Hayes has drawn up these training plans for triathletes who are quite new to the sport. Start your triathlon journey here…

Free 3-month Olympic-distance training plan for beginners

Duration: 18 weeks

Hours per week: 6-8h

This Olympic-distance training plan is designed for triathletes who are three months out from one of their first triathlons.

It’s broken down into three blocks, with each getting progressively harder to keep challenging you as your fitness improves.

Volume wise, you’ll train between six and eight hours per week and take one weekly rest day.

Free 6-month Olympic-distance training plan for beginners

Duration: 24 weeks

Hours per week: 7-8h

This training follows a similar structure to the three-month Olympic-distance training plan but ups the volume and incorporates more days with multiple training sessions.

Again, the plan is designed for beginners, so the intensity is generally kept low. This helps you adapt to the workload and is appropriate for the slower triathlon times you’ll be targeting. 

Free 2-week swim interval training plan for beginners

Duration: two weeks

Hours per week: 1.5h (swim only)

This two-week training plan introduces you to swimming interval sessions with three sessions a week.

The first session focuses on form, the second targets endurance and the third works on both capabilities at once. 

After completing the fortnight-long plan, you can add the five additional swim sessions we’ve included into your regular training. 

Free adaptable 8-week off-season training plan 

Duration: 8 weeks

Hours per week: 5-6h 

This eight-week off-season training plan provides loads of variety to keep things interesting when races are a long way off.

Running and cycling is mainly off-road on trails and there’s one pool weekly workout to maintain some swim-specific shape.

As a beginner, we suggest keeping the sessions at the shorter end of the recommended range. 

Essential triathlon gear to get you started

It’s key that you invest in the right gear for triathlon to keep you safe and performing at your best. Here are some of our essential recommendations for beginners:

First up, a tri-suit for triathlon racing is key. Look for a suit that fits well, flush to the skin, and has no rubbing points. The chamois should be thick enough to feel comfortable for your chosen distance, with pocket capacity for race nutrition.

The swim leg will require a good-quality triathlon wetsuit to keep you lifted and streamlined in the water. Look for a suit that’s easy to undo during transition and thick enough for the predicated water temperatures of your race. You’ll want to suss out a decent anti-chafe cream too, trust us.

Of course, swimming goggles are the other essential for the first leg of a triathlon. You’ll need them wide enough for range of vision in the water and anti-fog so you don’t have to keep stopping to de-mist.

Onto the bike, your training should include practice on your chosen triathlon bike set-up, whether that’s a race-ready whippet or a road bike with some zippy aerobars added.

In the interest of aerodynamics, consider an aero bike helmet to complete the ensemble. We also like to add a slim top-tube bag to the bike for storing nutrition, especially for long distances.

The main essential for the run leg is a good pair of triathlon race-day running shoes. They should be quick and easy to slip on, lightweight, and breathable. Kit them out with some elastic laces to simplify your transition and consider donning some running sunglasses to help you focus on the run in comfort.

Now you’ve chosen a plan, are you searching for your first triathlon to enter? Choose from the best sprint and supersprint triathlons in the UK for beginners.