Purchase of this 16 week plan for beginners assumes that you are either new to triathlon or have done short and infrequent races and that you can train about 7 hours per week on average for a 4-month program.The first few weeks are light with respect to intensity and volume so as to allow your body to adapt to training regularly.
At Team MPI, we like training every day, with focused speed and/or distance sessions each week. Consequently, there are many EASY sessions that are vital to your overall fitness while also promoting recovery. Make sure the Speed sessions are MODERATE or HARD when called for, and you’ll have no problem going EASY when we have you going EASY. We count on you, the athlete, to take responsibility and take that day off when your body tells you to.
Our weeks start on Monday as does this plan. It assumes your Sprint race is on Sunday, if it's on Saturday, take out last weeks "Wednesday" and slide remaining days left.
If you have to adjust some sessions, keep a few things in mind: 1) always be rested for speed sessions & 2) make sure you understand that longer distance runs and bike sessions will take a couple days to recover from.
The swimming program is focused on freestyle improvement with session distances averaging around 2100 yards (1920 meters). You can get all drill explainations with the attached document. Bike and run sessions are often given in time and distance. We want you to make the distances if you’re a faster athlete.
We hope you enjoy the plan and achieve your goals!
Team MPI Coaches