Build the Endurance, Skills, and Confidence to Finish Your First Triathlon

The MHR Online Triathlon / Endurance Prep - Beginner Program is a 12 week training plan designed to guide first time triathletes toward confidently completing a Sprint or Olympic distance triathlon.

This program focuses on building aerobic endurance across swimming, cycling, and running, while also developing the strength, mobility, and race skills beginners need to train consistently and arrive at race day prepared.

It prioritises steady progression, good technique, and fatigue management rather than maximal intensity.

Program Overview

• Duration: 12 weeks

• Training level: Beginner endurance athletes

• Frequency: 5 to 6 sessions per week

• Session length: 30-90 minutes

• Goal: Build swim, bike, and run endurance while developing strength, mobility, and race readiness

This program is designed to take you from structured training to confidently reaching the finish line.

How the Program Is Structured

Multi Discipline Training

Each week includes a balance of:

• Swimming sessions focused on technique and endurance

• Cycling sessions to build aerobic capacity and leg strength

• Running sessions to develop efficiency and pacing

• Integrated strength and mobility work to support durability

Training volume increases gradually over the 12 weeks to reduce injury risk and allow consistent adaptation.

Phase Based Progression

The program follows a clear four-phase structure, common to successful endurance preparation.

• Base Phase:
  Build consistency, technique, and easy aerobic capacity across all three disciplines.

• Build Phase:
  Introduce moderate intensity, controlled intervals, and increased race readiness.

• Peak Phase:
  Extend endurance sessions, practise race pacing, and trial nutrition and hydration strategies.

• Taper Phase:
  Reduce volume to allow recovery while maintaining sharpness leading into race day.

This approach ensures progression without overwhelming beginner athletes.

Brick Training Explained

Brick sessions combine two disciplines back to back, most commonly cycling followed by running.

These sessions are included to:

• Prepare the body for heavy leg transitions

• Improve pacing awareness

• Reduce race day surprises

Brick training is introduced progressively and kept controlled to suit beginners.

Strength, Mobility, and Injury Prevention

Rather than adding extra training days, strength and mobility work are built into the weekly structure.

This approach:

• Reduces total fatigue

• Improves movement quality

• Supports joint health and injury resilience

• Complements endurance work rather than interfering with it

Mobility is emphasised throughout the program, particularly for shoulders, hips, and hamstrings.

Nutrition and Recovery Education

You receive practical guidance on:

• Fueling endurance training

• Protein intake for recovery

• Hydration strategies

• Sustainable eating habits without restriction

Recovery guidance includes:

• Sleep targets

• Step counts on non-training days

• Stress management principles

Endurance progress depends heavily on what happens outside training, and this program reinforces that clearly.

Progress Tracking

The program encourages tracking:

• Weekly training consistency

• Endurance improvements

• Energy levels and recovery

• Body and performance changes over time

You also receive access to a free Training Log Template inside the MHR Performance Hub to make tracking simple and visual.

Who This Program Is For

• First time triathletes

• Beginner endurance athletes

• People training for a Sprint or Olympic distance event

• Anyone wanting structured guidance across swim, bike, and run

Who This Program Is Not For

• Experienced triathletes chasing performance podiums

• Advanced endurance athletes needing highly individualised planning

• People unwilling to train consistently across multiple disciplines

Where to Go Next

This program sits within the Foundation Programs collection and is designed to build your endurance base and race confidence.

If you want to explore further within MHR Online:

→ View all Foundation Programs
→ Learn how MHR Training Systems work
→ See the Support Spectrum to compare coaching options
→ Explore Build Your Own Training Programs

This program can stand alone or act as a stepping stone into more personalised endurance systems.

How This Fits Within MHR Online

This is a Foundation endurance program, focused on education, structure, and consistency.

From here, many athletes progress into:

• More advanced endurance or hybrid programs

• Build Your Own endurance systems

• Coaching support within the Support Spectrum

What You Get

• Full 12 week beginner triathlon PDF program

• Structured swim, bike, and run progression

• Built in strength and mobility integration

• Nutrition and recovery education

• Access to the MHR Performance Hub