— Training Programs —

Triathlon Training Plans

07 Sep 2009
by: Trifuel

Welcome to our training plans section. Below you'll find both basic starter plans for your free use, as well as more detailed and specific training plans, all provided by partner coaches. Please contact the contributing coach for personalized plans and/or consultation.

Half Ironman Triathlon Training Program

27 Feb 2011
by: Matt Lieto
Please note that this plan is generic and individual athletes may require significant modification for optimal performance. It is intended only as a framework for training structure.

Read Plan Assumptions before beginning this program.

Sprint Triathlon Program-Intermediate (< 800mS, 20kB, 5kR)

27 Feb 2009
by: Trismarter.com
Please note that this plan is generic and individual athletes may require significant modification for optimal performance. It is intended only as a framework for training structure.

Legend Swim Key Swim Bike Run Key Run Brick Recovery Week (4, 8, 12)

Beginner Olympic Triathlon Training Program

27 Feb 2009
by: Mary Eggers
This plan is for the beginner multisport athlete who is in good health and can handle a beginning volume of 4:00 per week.

Keep all workouts easy, conversation pace, as this is a beginner plan. When running hills, be light on your feet. Rolling hill courses are terrific for both the bike and the run.

Olympic Triathlon Training Plan

06 May 2006
by: Mary Eggers

Here is a 16 week beginner Olympic Triathlon training plan. This plan is for the beginner multisport athlete who is in good health and can handle a beginning volume of 4:00 per week.

Keep all workouts easy, conversation pace, as this is a beginner plan. When running hills, be light on your feet. Rolling hill courses are terrific for both the bike and the run.

Half Ironman Training Program

27 Mar 2006
by: Matt Lieto

Professional triathlete, Matt Lieto, has put together a Half Ironman training program for his fellow Trifuelers. This is a 20 week plan that includes several weeks of Base training. The plan is intended for intermediate athletes and ramps up to about a 15 hour week. Please honestly assess your fitness level and goals before beginning this program. It is structured based on his past experiences and strengths.

Sprint Triathlon Training Program

21 Feb 2006
by: Trismarter.com

Trismarter.com is excited to contribute the following training plan to trifuel.com readership. This training plan should serve as a rough guide for overall program structure and should not be considered as optimal for every individual. Subsequent newsletters will contain important articles relevant to key features of training for a sprint triathlon and should serve to complement the information in the training plan.

Click to view the Sprint Triathlon Training Program

36 Week Ironman Training Program

27 Feb 2005
by: Trifuel

Mike Llerandi, formerly of the SuperCoach Network, is a top age group triathlete and has competed in the Kona World Championships seven times. His first Ironman was Ironman Canada in 1988, where he placed 15th overall. This last October, Mike finished the Ironman World Championship race in 10:00:02, placing 4th in his age group.

Half Ironman Triathlon Training Program

21 Feb 2005
by: Brad Kearns

Successful performance in a long and challenging event like a half-ironman requires many months of diligent preparation off a substantial fitness base. Following is a general overview of a sensible training program that will lead you to peak performance on race day.

Winter Training Program

36 Week Ironman Training Program

06 Feb 2005
by: Editor

Mike Llerandi, formerly of the SuperCoach Network, is a top age group triathlete and has competed in the Kona World Championships seven times. His first Ironman was Ironman Canada in 1988, where he placed 15th overall. This last October, Mike finished the Ironman World Championship race in 10:00:02, placing 4th in his age group.

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