Beginner Training Plan6-8 weeks
- Start with two or three short sessions each week, with a rest day between them.
- Try an easy swim, a relaxed bike ride and a walk or jog on separate days.
- Add a few minutes only when the last week felt comfortable. A grown-up can help you plan.
- Practise moving from swim to bike to run. Keep it playful and finish feeling proud.
Swim DrillsImprove technique and speed
- Swim with a qualified coach or a grown-up watching from the poolside.
- Blow bubbles into the water, then turn your head gently to breathe.
- Try four short lengths with easy rests, focusing on long, relaxed strokes.
- Finish with an easy float or a fun game. Speed can wait until your stroke feels smooth.
Bike SkillsBuild strength and control
- Ask a grown-up to check your helmet fit, tyres and brakes before you ride.
- Practise starting, stopping and looking behind you in a safe, traffic-free space.
- Ride around wide turns slowly, keeping your eyes on where you want to go.
- Try a short, gentle hill and use an easy gear. Rest whenever you need to.
Run TrainingIncrease endurance and speed
- Warm up with a walk, arm circles and a few gentle skips.
- Alternate one minute of easy running with one minute of walking.
- Keep a pace that lets you chat with a friend. Take a break if anything hurts.
- Finish with a slow walk and celebrate one thing you enjoyed.
Nutrition TipsFuel for performance
- Choose familiar meals with a mix of grains, fruit, vegetables and protein.
- Have a small snack, like a banana or toast, before a session if you are hungry.
- Bring water and take regular sips, especially when it is warm.
- After training, enjoy a meal or snack and plenty of rest. Ask a grown-up to help.