This 8-week triathlon plan is intended for the beginning youth triathlete ages 7-15. You should be able to train 3-4 days per week in order to start this plan. This is a detailed 8-week plan, which introduces beginners into a formal periodized triathlon program. The workouts will follow a periodization approach to your training. At the end of this plan you will be ready to complete a youth distance triathlon and start a more detailed triathlon program for the distance you will be racing.



Basic qualifications:

Youth age 7-15, in good health with no health problems, or cleared by a licensed physician

Able to swim 25 meters without stopping

Able to ride any type of bicycle for 2 miles

Able to run/walk a 1/4 mile without stopping

This plan is intended for the experienced youth and junior triathletes seeking to race ITU style (draft legal) triathlons. It is designed specifically for youth ages 13-19 years olds who desire to compete in youth elite and junior regional cup races; and are seeking to compete at a more competitive level. The plan is designed to improve your performance while preparing to compete at an advanced level. This is a detailed weekly plan, with the ability to do group or club workout sessions to help you improve on your basic non-draft and draft legal level of training and experience and provide a formal periodized triathlon program for draft legal racing. You should be able to train 5 days per week with some days consisting or two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons.

This plan has the following workouts:

-Ocean/ open water swims

-Computrainer or stationary trainer sessions

-Trail runs

Basic qualifications:

In good health with no health problems, or cleared by a licensed physician

Able to swim 500 meters without stopping

Comfortable riding any type of bicycle for 10 miles

Able to run 5 kilometers without stopping

This 12-week triathlon plan is intended for the youth elite level triathletes. This training plan is designed specifically for youth ages 13-15 years olds who have competed in triathlons in the past and are seeking to compete in the ITU (draft legal) Youth Elite style of triathlon. This plan is designed to improve your performance while preparing to compete in youth elite triathlons in 12 weeks. This is a detailed 12-week plan, it will help you improve on your basic non-draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons.

Qualifications:

Age 13-15 years old

Must be in good heath with no medical conditions or cleared by a licensed physician

Should possess a road bike, no triathlon bike use for ITU style racing

Should own or purchase a Heart Rate Monitor

Ideally own a bike stationary trainer or computrainer

Able to swim freestyle or front crawl for 200 meters without stopping

Able to bike 5 miles without stopping and have bike handling skills

Able to run 2 miles without stopping

This training plan is designed specifically for youth ages 10-15 years old interested in successfully completing a 5 kilometer run in 8 weeks. This is a detailed 8-week plan, which introduces beginners into a formal periodized running program. The workouts will follow a periodization approach to your training. Included in this program are run workouts and general fitness exercise that will improve your running. The workouts are various drills, stretching techniques, as well as strength building exercises that will help improve technique, speed, and endurance.

Basic qualifications:

Youth age 10-15, in good health with no health problems, or cleared by a licensed physician

Able to run/walk a 1/4 mile without stopping

This 8 week Junior Triathlon plan is designed for new youth triathletes competing at IronKids events. This training plan is specifically for the youth racing in the junior division of IronKids events. This plan is designed to improve your performance while preparing to compete in a triathlon in 8 weeks. This is a detailed 8-week plan, will help you complete a triathlon program. These workouts will follow a periodized approach to your training. After completing this plan you will be ready to compete in an IronKids Triathlon.

Basic qualifications:

Youth age 7-8, in good health with no health problems, or cleared by a licensed physician

Able to swim 50 meters without stopping

Comfortable riding any type of bicycle 2 miles

Able to run .5 mile without stopping

This 12-week advanced triathlon plan is intended for the youth elite level triathletes. This training plan is designed specifically for youth ages 13-15 years olds who have competed in an ITU (draft legal) Youth Elite style of triathlon. This plan is designed to improve your performance in youth elite triathlons in 12 weeks. This is a detailed 12-week plan, it will help you improve on your basic non-draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons.

Qualifications:

Age 13-15 years old

Must be in good heath with no medical conditions or cleared by a licensed physician

Should possess a road bike, no triathlon bike use for ITU style racing

Should own or purchase a Heart Rate Monitor

Ideally own a bike stationary trainer or CompuTrainer

Able to swim freestyle or front crawl for 400 meters without stopping

Able to bike 15 miles without stopping and have bike handling skills

Able to run 3 miles without stopping

This 12-week triathlon plan is intended for the junior elite level triathletes. This training plan is designed specifically for youth ages 16-19 years olds who have competed in triathlons in the past and are seeking to compete in the ITU (draft legal) Junior Elite style of triathlon. This plan is designed to improve your performance while preparing to compete in junior elite triathlons in 12 weeks. This is a detailed 12-week plan, it will help you improve on your basic non-draft and draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 -6 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons.

Qualifications:
Age 16-19 years old
Must be in good heath with no medical conditions or cleared by a licensed physician
Should possess a road bike, no triathlon bike use for ITU style racing
Should own or purcahse a Heart Rate Monitor
Ideally own a bike stationary trainer or computrainer
Able to swim freestyle or front crawl for 1000 meters without stopping
Able to bike 15 miles without stopping and have bike handling skills
Able to run 5 miles without stopping

This training plan is designed specifically for youth ages 10-15 years old interested in improving their 3K or 2 mile time in 8 weeks. This is a detailed 8-week plan, which focuses on improving a young runner’s speed and decreasing their overall running time. The workouts will follow a periodization approach to your training. Included in this program are run workouts and specific fitness exercises that will improve your running speed. The workouts are various drills, stretching techniques, as well as strength building exercises that will help improve technique, speed, and endurance.

Basic Qualifications:
Age 10-15 years old
Possess a running background
Able to run 2 miles without stopping
Access to a track or running trail

This 12 week triathlon conditioning plan is developed for youth triathletes. This off season or preseason training plan is designed specifically for the youth triathlete who wants to improve their overall fitness during the off season. This plan is designed to improve your basic conditioning and agility prior to focusing on triathlon specific training. This is a detailed 12 week plan with flexibility built into it for athletes that are on swim teams, cross country teams or participating in any other sport during the triathlon off season. You should be able to train 5 days per week including your specific team workouts in order to start this plan. Athletes between the ages of 7-10 may do half of the duration prescribed in these workouts because the race distances for this particular age group are shorter. These workouts will follow a periodization approach to your training. At the end of this plan you will be in better physical condition to start your triathlon specific training for the upcoming season.

Basic qualifications:

In good health with no health problems, or cleared by a licensed physician

Able to swim 100 meters without stopping

Comfortable riding any type of bicycle 3 miles

Able to run 1 mile without stopping

This 8 week Senior Triathlon plan is designed for experienced youth triathletes competing at IronKids events. This training plan is specifically for the youth racing in the senior division of IronKids events. Any youth that has competed in triathlons in the past and are seeking to compete in the junior youth triathlons can still benefit from the training program. This plan is designed to improve your performance while preparing to compete in a triathlon in 8 weeks. This is a detailed 8-week plan, will help you improve on your basic non-draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodized approach to your training. After completing this plan you will be ready to perform at a higher level during your next triathlon.



Basic qualifications:

Youth age 11-15, in good health with no health problems, or cleared by a licensed physician

Able to swim 200 meters without stopping

Comfortable riding any type of bicycle 5 miles

Able to run 1.5 mile without stopping

Basic qualifications:
Youth age 7-15, in good health with no health problems, or cleared by a licensed physician
Able to swim 200 meters without stopping
Comfortable riding any type of bicycle coninuously for 5 miles
Able to run 1 mile without stopping