How to Train for Your First Mini Triathlon

A triathlon focuses on three main sports -- swimming, cycling and running. Triathlons vary in length, ranging from the mini triathlon to the full Ironman triathlon. Mini triathlons are the shortest in distance, and consist of a swim of less than one mile, a cycling course shorter than 15 miles and a running course that is not more than five miles. You can be ready for your race with proper training over the course of about eight weeks.

Things You'll Need

  • Blank paper calendar
  • Pen or pencil
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Instructions

    • 1

      Create an eight-week calendar and write out your daily workouts for each day within that time period. You should have one rest day each week in which you choose to not do any type of exercise and let your body recover.

    • 2

      Bike for 30 to 45 minutes two to three times each week in the first four weeks. Increase your biking to 45 minutes to an hour each day in the second four weeks.

    • 3

      Run or combine walking and running at least twice a week for 20 minutes each time, building up to 50 minutes each time in the last three weeks. If you start out walking for 20 minutes during the first week, increase your pace or better your time for the second week. Ideally, you want to be running for 50 minutes by the end of your eight-week training.

    • 4

      Swim at least twice each week. Start out swimming 300 to 400 meters at a time in a pool, focusing on swimming that distance without stopping. As that becomes easier, increase your distance until you reach 1,000 meters. During the last three weeks of the eight-week training, alternate between swimming longer distances in a pool and in open water. If you can't measure your distance accurately in open water, swim for a set period of time.

    • 5

      Incorporate strength training into your weekly triathlon training sessions twice each week. Focus on a different muscle group each time. For example, if you decide to strength train on Tuesday and Thursday, work upper body muscles on Tuesday and lower body muscles on Thursday to ensure balance.

    • 6

      Combine exercises two to three days each week. For example, pairing a swim and bike session helps you become accustomed to performing two sports back-to-back, which prepares you for what you will experience in your mini triathlon.