Training Plans

Having a training plan can help keep you focussed on your triathlon adventure, gives you training sessions to follow and helps you reach your goal.

We have a number of free training plans available on Triathlon Ireland’s Official Training Platform Training Peaks here. These plans have been designed by National Head Coach Michael Black and Triathlon Ireland Development Officer Gary Crossan.

THE PLANS

Triathlon

Beginner 12 Week Sprint Triathlon Training Plan

Duathlon

Run and Ride 2021 Challenger Level Plan
For existing Triathlon Ireland members or people who have completed a duathlon or triathlon in the past want to take on the challenge of completing a full standard distance duathlon by week six – that’s a 10km run, a 40km ride, and a 5km run.

Run

Run Your Neighbourhood 2021 5k Plan

A beginner six week Couch to 5k plan

Run Your Neighbourhood 2021 10k Plan

An intermediate six week running plan for those looking to improve your 10k time.

 

TRAINING PEAKS DISCOUNT


Did you know that as a Triathlon Ireland member you can get a 20% discount on a  Training Peaks Premium account? The discount code can be found in the ‘Members Discounts’ area of your triathlonireland.com account.

 

SAFETY TIPS FOR TRAINING ON YOUR OWN

  • Use pre-exercise screening to identify whether you are at a higher risk of experiencing a health problem during physical activity. This is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you.
  • When deciding if any exercise is safe, you need to consider the technique used as well as your individual condition, such as injury history and fitness level.
  • If you have a pre-existing injury or medical condition, consult a sports medicine doctor, exercise physiologist or physiotherapist.
  • Be aware that increasing the speed of any exercise can increase the risk of injury.
  • Avoid or modify any exercise that causes you pain or discomfort. Don’t ignore your body’s signals of fatigue, discomfort and pain.
  • Cross-train with other sports and exercises to reduce the risk of over training.
  • Make sure you have at least one recovery day, preferably two, every week.
  • Remember that injuries need rest – trying to ‘work through’ the pain will cause more damage to soft muscle tissue and delay healing.
  • Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to exercise.
  • Always tell someone where you will be and what time you expect to return

EQUIPMENT

  • Wear protective equipment during training, not just for competition and games, ensure you wear an approved helmet when cycling.
  • Make sure your equipment is appropriate to your size and age.
  • Wear appropriate shoes for your sport and replace them before they wear out.
  • Check equipment regularly and replace if worn out. If you are unsure how to maintain or check your equipment, consult with your coach or sporting association.
  • Plan your route in advance and pay attention to avoid possible hazards or accidents that could cause you or any third party injury
  • Identify and evaluate possible risks
  • Stop exercising and seek medical help if you experience symptoms such as:
    • discomfort or pain
    • chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain travelling down the arm or pain between the shoulder blades
    • extreme breathlessness
    • a very rapid or irregular heartbeat during exercise.