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Triathlon Training Plans for South African Athletes

What are the most popular triathlon race distances?

Triathlon is a multi-disciplinary endurance sport consisting of swimming, cycling and running sections.
The accepted format is to swim first, then cycle, then run, but there are races that vary the sequence and also the standardised distances of each.

The 4 most common race distances are: (from shortest to longest)
  • Sprint Triathlon
  • Olympic Distance Triathlon
  • Half Ironman Triathlon
  • Ironman Triathlon
Triathlon races can centre around a central venue, with athletes return to the transition area between completing each discipline, or be point-to-point, where athletes start at one point and end at a different venue. 

Table of Contents

Triathlon Training Plans

Sprint Triathlon Training Plans

Novice, Intermediate and Advanced Sprint Triathlon Training Plans

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Triathlon Training Plans

5150 Triathlon
Training Plans

Novice, Intermediate and Advanced 5150 Triathlon Training Plans

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Triathlon Training Plans

70.3 Triathlon
Training Plans

Novice, Intermediate and Advanced 70.3 Triathlon Training Plans

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Triathlon Training Plans

Ironman Triathlon Training Plans

Novice, Intermediate and Advanced Ironman Triathlon Training Plans

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10 Tips to Improve your Triathlon Run Split

Choose your triathlon distance

Find the plan that matches your race:

  • Sprint Triathlon Training Plans
  • 5150 (Olympic) Triathlon Training Plans
  • Half Ironman 70.3 Training Plans
  • Ironman Triathlon Training Plans
  • Test your fitness first: 20-minute FTP Test and CSS Swim Pace Calculator

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MultiSportCoaching: endurance coaching South Africa-wide and online worldwide since 1993. Tailored coaching programs for athletes in triathlon, duathlon, running, cycling, MTB and swimming.

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