Squads » Beginner

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Beginner Triathlon Squad

The aim of this program is to introduce you to training and enable you to compete in a small introductory competition.

Regardless of your ability to swim, kayak or ride or run, any athlete must be able to demonstrate the capacity to run very slowly up to 2 hours per week before you can graduate to any squad programme that involves running.

Ideally this 2 hours will involve running for 45 minutes on Thursday, 1 hour on Saturday and for 15 to 30 minutes on one other day.

The reason for stipulating 2 hours of SLOW running is related to the development of strength in the feet and the lower leg muscles. Commencing faster running without the necessary base strength will inevitably lead to injury.

Tony's experience over 40 years in athletics has shown this to be true no matter how genetically talented a person may be or how much experience they have had in non running related sports.

Daily Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim 6am

From 4:30 to 7:15pm

Rest or
Cycle (WT)
OP Training Track
At 6:15am
RP 6am

Cycle or Run 
At 8:15am

Rest or Run

This is a guide only. Venues change from time to time and every third week is designated for REST and RECOVERY.

Contact Tony for more details.