• PR Endurance Training

12 Week Training Program for Triathlon Newbies

Coach Paolina Allan crafted a 12-week training program for MultiSport Canada, to help newcomers to triathlon get

This 12-week program is meant to be fun and engaging for everyone, so get your friends, your mothers, fathers, daughters, and sons to try these new workouts with you and watch as you get stronger and better every day!

Access the 12 week program.

Tips to make the most out of the 12 weeks program:


  • Grab a buddy! Riding with someone can make the exercise more enjoyable as well makes the activity safer for everyone as you both have someone there to watch your back

  • Practice what you will be doing on your bike when the actual race day comes i.e., drinking from your water bottle while riding, refueling with a snack while riding, getting on and off of your bike


  • Make sure you are running in proper running shoes before race day so that you are wearing the right equipment as well to give yourself enough time to break them in

  • The 12-week program starts you running on the very first day, if this is too soon, modify your workout as suggested in the plan i.e., walk the distance or try interval running (1 min running/1 min walking)


  • Once the weather gets warmer start doing your swims in a lake if you have the opportunity. This is what you will be doing race day so now is the perfect time to get comfortable with distance swimming in open water

  • Just like cycling, it is best to perform this activity with a buddy

  • If possible take swim lessons to learn new movements and more tips on how to pace yourself and go the distance. The workouts start slow but get longer in distance in the last few weeks

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Interested in working with Paolina, Roger or Steve?