Triathlon training for kids: Your four week guide

Are your kids wanting to be fighting fit and ready to enjoy a triathlon? Follow our four week plan for their big event!

Preparing for a sports event is one of the most important factors for doing the best you can and having fun on the big day. Training for a kids triathlon is no different.
 
While kids triathlon training doesn’t need to be as strenuous as getting game fit for an Iron Man, following a simple junior triathlon training plan can help ensure that on the day muscles feel strong, the mind feels ready, and all they need to do on the day is enjoy the bustle and buzz of the event.
 
It can also help turn any nervous energy into excitement as anticipation builds for the real thing. Each time you go for a swim or take the bikes out is a chance to talk about how much fun the real thing will be, with other kids doing just as they are and lots of people cheering them on.
 
In the four weeks leading up to the event it’s important kids do regular, small activities to build their fitness and confidence. Even if you can’t start a full four weeks out, just get started when you can to get in the zone.
 
“The body needs to learn how to work and physically move for long periods of time. This is what we are doing when we train for a specific event.” tells high performance trainer at Peak Altitude Training, Scott Reynolds.
 
It’s not all hard work though, because having fun while being active will help keep kiddies motivated. Be careful not to overdo it too - a core part of your family’s program must be rest days. You must also fuel your triathlon machine with hydration and healthy food. This means lots of water plus wholegrain breads and cereals, eggs, pasta and yummy fresh fruit.
 
“These are equally important because your body is like a car that needs petrol and oil. We need to keep the body fuelled as we are always burning the energy and water we consume. If you give your body the wrong things, it won’t like it, and that may affect your performance,” says Reynolds.
 
A junior triathlon training plan should incorporate each of the elements in the triathlon, including transitioning from each activity. So when you can start to see triathlon day on the horizon, it’s time to grab your running shoes, your bike, and your goggles and get ready. 
 
Remember that even incidental play like running around with friends, or riding together as a family are still being active. Spending those little moments together isn't just good for training, it can also help strengthen family bonds - so everyone should get involved!
a boy swimming
Junior triathlon training plan
 
Scale down depending on age. The smaller number is for 7-12 years, the larger for 12-15 years.
 
Week 1
 
Monday – Go for a bike ride for 15/20 minutes
Tuesday – Run steady for 10/15 minutes straight
Wednesday – Rest, eat healthy and drink lots of water.
Thursday - Swim 2/3 laps leisurely
Friday - Kick a ball around with friends or family for 30 minutes.
Saturday - Go for a bike ride for 15/20 minutes
Sunday – Rest, eat healthy, and drink lots of water
 
Week 2
 
Monday – Go for a walk with your family for 30 minutes
Tuesday – Run steady for 10/15 minutes straight
Wednesday – Stretch
Thursday – Ride your bike for 15/20 minutes
Friday – Swim 2/3 laps but after the first lap push yourself harder
Saturday – Play some sport with friends
Sunday – Practice transitioning from the water to putting on your shoes and getting on the bike.

Download Bupa Kids TRYathlon training program

Week 3
 
Monday – Rest, eat healthy and drink lots of water
Tuesday – Swim 3/4 laps, first lap warm up, middle laps/s hard, then cool down 
Wednesday - Ride your bike for 15/20 minutes, then jog for 10/15 minutes
Thursday – Stretch
Friday – Swim for 2/3 laps, then jog for 10/15 minutes
Saturday – Play some sport with friends
Sunday - Practice getting out of the water into your bike gear, and taking your helmet off to run and get timed
 
Week 4
 
Monday – Ride your bike for 15/20 minutes, then run for 10/15 minutes 
Tuesday – Swim for 2/3 laps, then jog for 10/15 minutes
Wednesday – Stretch
Thursday – Run slowly for 10/15 minutes and check your gear for event
Friday – Rest, eat healthy and drink lots of water
Saturday – Event day, have fun, and do your best!
 
Remember, on the day that it’s all about giving it a go and having fun. 

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