8 week Youth Beginner Triathlon Training Plan
8 weeks - $39.95
Total Hours: 12
Total Hours: 12
This 8-week triathlon plan is intended for the beginning youth triathlete ages 7-14. You should be able to train 5 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 7-14, 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
Able to run/walk a 1/4 mile without stopping
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Youth 50 meter swim
Planned Time: 0:10
Swim 50 meters (2 lengths of a 25 meter/yard pool), be sure to warm up your muscles before swimming by doing arm rotations, shoulder rotations and hip rotations. Shake your arms and do some light stretching before entering the pool. Make sure there is a lifeguard or adult supervision available before you attempt to complete this training. Swim using any stroke to compete the swim, the crawl or freestyle is preferred. After completing the 2 lengths, work to compete 100 meters/yards without stopping as you improve.
Planned Time: 0:10
Swim 50 meters (2 lengths of a 25 meter/yard pool), be sure to warm up your muscles before swimming by doing arm rotations, shoulder rotations and hip rotations. Shake your arms and do some light stretching before entering the pool. Make sure there is a lifeguard or adult supervision available before you attempt to complete this training. Swim using any stroke to compete the swim, the crawl or freestyle is preferred. After completing the 2 lengths, work to compete 100 meters/yards without stopping as you improve.
Day #2
Rest Day
Planned Time: 0:0
Rest is when the body adapts and heals itself.
Planned Time: 0:0
Rest is when the body adapts and heals itself.
Day #3
Youth 10 minute bike-beginners age 7-10
Planned Time: 0:10
Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 2 minute warm up, then pedal for 6 minutes then 2 minute cool down. Practice until you feel comfortable riding for 10 minutes before increasing your riding time. This is for beginning youth 7-10.
Planned Time: 0:10
Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 2 minute warm up, then pedal for 6 minutes then 2 minute cool down. Practice until you feel comfortable riding for 10 minutes before increasing your riding time. This is for beginning youth 7-10.
Day #4
Youth 100 meter run
Planned Time: 0:15
Warm up and stretch for 5 minutes. Then run or walk 100 meters, rest walk back 100 meters then repeat 2-6 times. This is a basic workout for youth ages 7-10. If you can run 100 meters then do as many repeats running as possible, if you can't run 6 of them then walk the rest. Cool down and easy stretch for 5 minutes. Focus on proper technique, run pushing off with the balls of your feet, not on your heels. Swing your arms freely and naturally.
Planned Time: 0:15
Warm up and stretch for 5 minutes. Then run or walk 100 meters, rest walk back 100 meters then repeat 2-6 times. This is a basic workout for youth ages 7-10. If you can run 100 meters then do as many repeats running as possible, if you can't run 6 of them then walk the rest. Cool down and easy stretch for 5 minutes. Focus on proper technique, run pushing off with the balls of your feet, not on your heels. Swing your arms freely and naturally.
Day #5
Rest Day
Planned Time: 0:0
Rest is when the body adapts and heals itself.
Planned Time: 0:0
Rest is when the body adapts and heals itself.
Day #6
Youth 50 meter swim
Planned Time: 0:10
Swim 50 meters (2 lengths of a 25 meter/yard pool), be sure to warm up your muscles before swimming by doing arm rotations, shoulder rotations and hip rotations. Shake your arms and do some light stretching before entering the pool. Make sure there is a lifeguard or adult supervision available before you attempt to complete this training. Swim using any stroke to compete the swim, the crawl or freestyle is preferred. After completing the 2 lengths, work to compete 100 meters/yards without stopping as you improve.
Planned Time: 0:10
Swim 50 meters (2 lengths of a 25 meter/yard pool), be sure to warm up your muscles before swimming by doing arm rotations, shoulder rotations and hip rotations. Shake your arms and do some light stretching before entering the pool. Make sure there is a lifeguard or adult supervision available before you attempt to complete this training. Swim using any stroke to compete the swim, the crawl or freestyle is preferred. After completing the 2 lengths, work to compete 100 meters/yards without stopping as you improve.
Day #7
Youth 100 meter run
Planned Time: 0:15
Warm up and stretch for 5 minutes. Then run or walk 100 meters, rest walk back 100 meters then repeat 2-6 times. This is a basic workout for youth ages 7-10. If you can run 100 meters then do as many repeats running as possible, if you can't run 6 of them then walk the rest. Cool down and easy stretch for 5 minutes. Focus on proper technique, run pushing off with the balls of your feet, not on your heels. Swing your arms freely and naturally.
Planned Time: 0:15
Warm up and stretch for 5 minutes. Then run or walk 100 meters, rest walk back 100 meters then repeat 2-6 times. This is a basic workout for youth ages 7-10. If you can run 100 meters then do as many repeats running as possible, if you can't run 6 of them then walk the rest. Cool down and easy stretch for 5 minutes. Focus on proper technique, run pushing off with the balls of your feet, not on your heels. Swing your arms freely and naturally.
Day #8
Youth 50 meter swim
Planned Time: 0:10
Swim 50 meters (2 lengths of a 25 meter/yard pool), be sure to warm up your muscles before swimming by doing arm rotations, shoulder rotations and hip rotations. Shake your arms and do some light stretching before entering the pool. Make sure there is a lifeguard or adult supervision available before you attempt to complete this training. Swim using any stroke to compete the swim, the crawl or freestyle is preferred. After completing the 2 lengths, work to compete 100 meters/yards without stopping as you improve.
Planned Time: 0:10
Swim 50 meters (2 lengths of a 25 meter/yard pool), be sure to warm up your muscles before swimming by doing arm rotations, shoulder rotations and hip rotations. Shake your arms and do some light stretching before entering the pool. Make sure there is a lifeguard or adult supervision available before you attempt to complete this training. Swim using any stroke to compete the swim, the crawl or freestyle is preferred. After completing the 2 lengths, work to compete 100 meters/yards without stopping as you improve.
Day #9
Rest Day
Planned Time: 0:0
Rest is when the body adapts and heals itself.
Planned Time: 0:0
Rest is when the body adapts and heals itself.