What is it?

Always wanted to compete in a triathlon but didn't know where to start? This plan - designed by professional multi-sport athlete, Donovan van Gelder - will take you from casual exerciser to endurance athlete in just three months.

It's the perfect preparation for an entry-level triathlon - 600m swim, 20km cycle and 5km run. Start today and you'll be race-ready by end October.

Tip: Sign up for your race now! Not only is it highly motivating to have a deadline, but many races sell out long before race day. Find a race near you.

You can do this!

This plan assumes you can swim for 20 minutes, bike for 30 minutes and run for 20 minutes at a leisurely pace. Not quite there? Simply repeat week 1 two or three times before moving on to week 2

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OVERVIEW OF TRAINING
Month 1: Preparation Starts with base work to develop fitness, strength, mobility and technique in all three disciplines.
Month 2: Pre-competition You'll move to specific fitness required for racing. Mileage will reduce gradually while interval training will increase. You'll focus on weaknesses.
Month 3: Competition You'll work at racing and competing well, including remedial work between races.
WHAT YOU NEED
Must have: Bicycle - there is no minimum requirement here and you can upgrade when the triathlon bug has taken a firm hold (don't upgrade just before a race); Running shoes - fit them with lace locks or elastic laces so there's no fumbling in transition; Swim goggles; Swim cap - bright is a requirement at most events for safety reasons; Race clothing - a one-piece suit is best as it doesn't necessitate any mid-race wardrobe changes.
Nice to have: Swim wetsuit - to keep you warm and smooth out stroke deficiencies; Cycling shoes - they will make pedalling considerably more efficient.