8 week Youth Intermediate Triathlon Training Plan
8 weeks - $44.95
Total Hours: 14
Total Hours: 14
This 8-week triathlon plan is intended for the intermediate level youth triathletes ages 10-15. You should be able to train 5 days per week in order to start this plan. This is a detailed 8-week plan, and is designed specifically for youth ages 10-15 years olds who have competed in triathlons in the past and are seeking to improve their performance while preparing to compete in youth triathlons in 8 weeks; younger experienced athletes can use the plan with reduced distances and times. 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 distance triathlon and start a more advanced level triathlon training program for the distance you will be racing.
Basic qualifications:
Youth age 10-15, 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 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
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 #2
Youth 50 meter swim intervals
Planned Time: 0:20
Be sure to warm up muscles before conducting this training. Make sure you do arm and shoulder rotations and hip rotations before stretching. Once you have completed your stretching then conduct the training session. Make sure there is a lifeguard or adult supervising your training. Swim 50 meters/yards (2 lengths in 25 m pool) warm up, then swim 8 sets of 25 meter (1 length or pool), rest for 30 seconds and then swim back to other end of pool. Do this 4 times which will equal 8 lengths and 4 laps which is 200 meters. Then cool down with a 50 meter easy swim.
Planned Time: 0:20
Be sure to warm up muscles before conducting this training. Make sure you do arm and shoulder rotations and hip rotations before stretching. Once you have completed your stretching then conduct the training session. Make sure there is a lifeguard or adult supervising your training. Swim 50 meters/yards (2 lengths in 25 m pool) warm up, then swim 8 sets of 25 meter (1 length or pool), rest for 30 seconds and then swim back to other end of pool. Do this 4 times which will equal 8 lengths and 4 laps which is 200 meters. Then cool down with a 50 meter easy swim.
Day #3
Youth 20 Bike-Youth beginner age 7-10
Planned Time: 0:20
Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 4 minute warm up, easy pedaling then pedal for 14 minutes then 2 minute cool down. Practice until you feel comfortable riding for 20 minutes before increasing your riding time.
Planned Time: 0:20
Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 4 minute warm up, easy pedaling then pedal for 14 minutes then 2 minute cool down. Practice until you feel comfortable riding for 20 minutes before increasing your riding time.
Day #4
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 #5
Youth 100 meter run
Planned Time: 0:15
Warm up and stretch for 5 minutes. Then run 100 meters, rest walk back 100 meters then repeat 6-8 times. 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 100 meters, rest walk back 100 meters then repeat 6-8 times. 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 #6
Youth 50 meter swim intervals
Planned Time: 0:20
Be sure to warm up muscles before conducting this training. Make sure you do arm and shoulder rotations and hip rotations before stretching. Once you hae completed your stretching then conduct the training session. Make sure there is a lifeguard or adult supervising your training. Swim 50 meters/yards (2 lengths in 25 m pool) warm up, then swim 8 sets of 25 meter (1 length or pool), rest for 30 seconds and then swim back to other end of pool. Do this 4 times which will equal 8 lengths and 4 laps which is 200 meters. Then cool down with a 50 meter easy swim.
Planned Time: 0:20
Be sure to warm up muscles before conducting this training. Make sure you do arm and shoulder rotations and hip rotations before stretching. Once you hae completed your stretching then conduct the training session. Make sure there is a lifeguard or adult supervising your training. Swim 50 meters/yards (2 lengths in 25 m pool) warm up, then swim 8 sets of 25 meter (1 length or pool), rest for 30 seconds and then swim back to other end of pool. Do this 4 times which will equal 8 lengths and 4 laps which is 200 meters. Then cool down with a 50 meter easy swim.
Day #7
Youth 100 meter run
Planned Time: 0:15
Warm up and stretch for 5 minutes. Then run 100 meters, rest walk back 100 meters then repeat 6-8 times. 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 100 meters, rest walk back 100 meters then repeat 6-8 times. 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
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 #9
Youth 50 meter swim intervals
Planned Time: 0:20
Be sure to warm up muscles before conducting this training. Make sure you do arm and shoulder rotations and hip rotations before stretching. Once you have completed your stretching then conduct the training session. Make sure there is a lifeguard or adult supervising your training. Swim 50 meters/yards (2 lengths in 25 m pool) warm up, then swim 8 sets of 25 meter (1 length or pool), rest for 30 seconds and then swim back to other end of pool. Do this 4 times which will equal 8 lengths and 4 laps which is 200 meters. Then cool down with a 50 meter easy swim.
Planned Time: 0:20
Be sure to warm up muscles before conducting this training. Make sure you do arm and shoulder rotations and hip rotations before stretching. Once you have completed your stretching then conduct the training session. Make sure there is a lifeguard or adult supervising your training. Swim 50 meters/yards (2 lengths in 25 m pool) warm up, then swim 8 sets of 25 meter (1 length or pool), rest for 30 seconds and then swim back to other end of pool. Do this 4 times which will equal 8 lengths and 4 laps which is 200 meters. Then cool down with a 50 meter easy swim.