Free Beginner Level Full 42k Marathon Training Program Plan

Week 10 – Beginner Marathon Training Program

Monday – Cross-Training

• Activity: 50 minutes of cycling or 40 minutes of swimming.
• Purpose: Enhance aerobic conditioning and provide recovery from running.

Tuesday – Hill Repeats

• Run: Total of 1 hour 10 minutes, including 20 minutes warm-up, 30 minutes of hill repeats (run up for 3 minutes, walk down), followed by 20 minutes cooldown.
• Technique: Focus on powerful strides uphill.
• Cadence: Maintain quick, short steps uphill to optimize power and efficiency.

Wednesday – Strength and Core Training

• Strength: 50 minutes focusing on full-body exercises with emphasis on core. Include planks, Russian twists, and bird dogs.
• Mobility: Include dynamic stretching to enhance flexibility.

Thursday – Fartlek Run

• Run: 1 hour, including 15 minutes warm-up, 30 minutes mixed pace (alternate between fast and easy), followed by 15 minutes cooldown.
• Technique: Fluid transition between paces.
• Cadence: Vary cadence according to pace; higher cadence for faster segments.

Friday – Rest Day

• Activity: Complete rest or light stretching to aid recovery.

Saturday – Moderate Run

• Run: 1 hour 15 minutes at a moderate, consistent pace.
• Focus: Building endurance.
• Cadence: Keep a steady cadence, aiming for 175-180 steps per minute.

Sunday – Long Run

• Run: 2 hours 15 minutes, maintaining a comfortable, sustainable pace.
• Technique: Focus on maintaining form during the latter part of the run.
• Cadence: Consistent and relaxed cadence throughout.

Weekly Summary This week integrates hill repeats to build strength and improve running efficiency. The fartlek session introduces variety, helping to develop speed and adaptability in pacing. Strength and core training are essential for enhancing overall running posture and preventing injuries. The moderate run and extended long run further solidify the endurance base. The week’s training continues to build upon the runner’s aerobic and anaerobic capacities, crucial for the increasing demands of marathon training. Rest day provides essential recovery, ensuring the athlete is prepared for the increasing intensity of training in the following weeks.

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Week 11 – Beginner Marathon Training Program

Monday – Cross-Training

• Activity: Cycling for 55 minutes or swimming for 45 minutes.
• Purpose: Maintain cardiovascular fitness and provide a low-impact option for recovery.

Tuesday – Tempo Run

• Run: Total of 1 hour 20 minutes, with a 20-minute warm-up, 40 minutes at a challenging but sustainable pace, followed by a 20-minute cooldown.
• Technique: Focus on a consistent, efficient stride during the tempo segment.
• Cadence: Aim for a slightly increased cadence during the tempo phase, around 180 steps per minute.

Wednesday – Strength and Core Training

• Strength: 55-minute session focusing on functional movements such as lunges, squats, and core stabilization exercises.
• Mobility: Incorporate flexibility exercises, particularly targeting hips and hamstrings.

Thursday – Interval Training

• Run: 1 hour 10 minutes, including 15 minutes warm-up, followed by 8 x 3 minutes fast with 2 minutes easy jogging in between, and a 15-minute cooldown.
• Technique: Concentrate on quick leg turnover and controlled breathing during fast intervals.
• Cadence: High cadence during fast intervals, aiming for 180-190 steps per minute.

Friday – Active Recovery

• Activity: 30 minutes of yoga or Pilates focusing on core strength and flexibility.
• Purpose: Enhance recovery while maintaining mobility.

Saturday – Easy Run

• Run: 1 hour at an easy, conversational pace.
• Focus: Recovery and maintaining aerobic base.
• Cadence: Relaxed and consistent, around 170 steps per minute.

Sunday – Long Run

• Run: 2 hours 30 minutes at a steady, manageable pace.
• Technique: Prioritize maintaining form, especially in the latter stages.
• Cadence: Maintain a consistent cadence, focusing on a smooth and efficient running rhythm.

Weekly Summary This week’s training intensifies with the inclusion of a tempo run and interval training, both of which are designed to improve aerobic capacity and running efficiency. The long run duration increases, continuing the development of endurance and stamina required for marathon distances. Strength and core training remain integral for overall balance and injury prevention. Active recovery through yoga or Pilates ensures the body’s flexibility and readiness for the challenges ahead. The balance between high-intensity workouts and recovery sessions is essential for progressive adaptation in marathon training.

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Week 12 – Beginner Marathon Training Program

Monday – Strength and Mobility Training

• Strength: 60 minutes focused on bodyweight exercises like push-ups, planks, and squats.
• Mobility: Include dynamic stretching, emphasizing hip flexors and shoulders.

Tuesday – Hill Repeats

• Run: 1 hour 15 minutes. After a 20-minute warm-up, perform 6 x 4-minute hill repeats with a jog or walk back down for recovery, followed by a 15-minute cooldown.
• Technique: Concentrate on driving the knees and maintaining an upright posture.
• Cadence: Maintain a steady cadence; adjust stride length for the incline.

Wednesday – Cross-Training

• Activity: 1 hour of cycling or 45 minutes of swimming.
• Purpose: Enhance cardiovascular fitness and provide rest for running-specific muscles.

Thursday – Fartlek Training

• Run: 1 hour, incorporating varied speed play for 30 minutes within the run.
• Technique: Focus on smooth transitions between different speeds.
• Cadence: Vary cadence with speed changes, but aim for quick turnover during faster segments.

Friday – Rest Day

• Activity: Complete rest or gentle stretching to aid recovery.

Saturday – Moderate Long Run

• Run: 1 hour 40 minutes at a moderate, steady pace.
• Focus: Building endurance and mental resilience.
• Cadence: Consistent and relaxed, focusing on maintaining rhythm.

Sunday – Long Run

• Run: 2 hours 45 minutes at a comfortable, sustainable pace.
• Technique: Pay attention to form, especially in the latter stages.
• Cadence: Aim for a steady cadence, focusing on efficient, rhythmic strides.

Weekly Summary This week introduces hill repeats, enhancing strength and power in the legs, crucial for tackling varying terrain. Fartlek training brings an element of speed work, improving cardiovascular capacity and running economy. The long run duration continues to extend, crucial for developing the endurance needed for the marathon. A shorter moderate run on Saturday helps in accumulating weekly mileage without overtaxing the body. Strength, mobility, and cross-training sessions ensure a well-rounded approach to fitness, crucial for overall conditioning and injury prevention. Rest and recovery remain a critical component of the program, allowing for adequate adaptation and rejuvenation.

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Week 13 – Beginner Marathon Training Program

Monday – Cross-Training and Core Stability

• Activity: 1 hour of low-impact cross-training like cycling or rowing.
• Core Stability: 30 minutes of exercises like planks, Russian twists, and leg raises.

Tuesday – Tempo Run

• Run: 1 hour 30 minutes. Include a 20-minute tempo section at a comfortably hard pace, flanked by warm-up and cooldown.
• Technique: Maintain a steady, controlled effort during the tempo.
• Cadence: Focus on a consistent, slightly elevated cadence during the tempo phase.

Wednesday – Strength and Mobility

• Strength: 45 minutes focusing on lower body and core using bodyweight exercises.
• Mobility: Incorporate yoga or dynamic stretching, emphasizing lower back and leg flexibility.

Thursday – Interval Training

• Run: 1 hour. Include 6 x 3-minute intervals at a hard pace with 3 minutes of jogging or walking for recovery.
• Technique: Work on quick leg turnover and efficient breathing.
• Cadence: High cadence during intervals, relaxed pace during recovery.

Friday – Active Recovery

• Activity: 30 minutes of easy walking or gentle cycling.
• Focus: Keep the session light to aid muscle recovery.

Saturday – Long Steady Run

• Run: 2 hours at a steady, moderate pace.
• Technique: Focus on maintaining a consistent pace and good running posture.
• Cadence: Aim for a steady and sustainable cadence throughout.

Sunday – Long Run

• Run: 3 hours at an easy, conversational pace.
• Technique: Ensure efficient form, especially in the final hour.
• Cadence: Keep a relaxed and consistent cadence, focusing on endurance.

Weekly Summary This week’s program intensifies with the inclusion of a tempo run and interval training, designed to improve aerobic capacity and running efficiency. The long steady run on Saturday prepares the body for the extended duration of Sunday’s long run, fostering endurance and mental tenacity. Strength and mobility sessions are crucial for maintaining muscle balance and flexibility, reducing injury risk. Core stability work enhances posture and running efficiency. Active recovery is vital for ensuring continuous adaptation and preventing burnout. The program’s progressive nature is designed to methodically build stamina, strength, and speed in preparation for the marathon.

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Week 14 – Beginner Marathon Training Program

Monday – Strength and Flexibility

• Strength: 40 minutes of bodyweight exercises focusing on the core, glutes, and legs.
• Flexibility: 20 minutes of stretching, emphasizing hamstring, calf, and hip flexibility.

Tuesday – Fartlek Training

• Run: 1 hour 15 minutes. Include varied pace intervals, alternating between 2 minutes of faster running and 3 minutes of easy jogging.
• Technique: Work on smooth transitions between paces.
• Cadence: Aim for higher cadence during fast intervals, relaxed during easy jogging.

Wednesday – Cross-Training or Alternate Activity

• Activity: 45 minutes of cycling or swimming for non-impact cardiovascular workout.
• Focus: Use this session to maintain aerobic fitness without the stress of running.

Thursday – Hill Repeats

• Run: 1 hour. Include 6 x 2-minute hill repeats with jog or walk back down as recovery.
• Technique: Focus on driving knees and maintaining a strong, upright posture.
• Cadence: Quick and short strides uphill, relaxed downhill.

Friday – Active Recovery

• Activity: 30 minutes of easy walking or gentle cycling.
• Focus: Promote recovery through light, non-strenuous activity.

Saturday – Tempo Run

• Run: 1 hour 30 minutes with a 30-minute section at a challenging but sustainable pace.
• Technique: Maintain a steady effort and good form even as fatigue sets in.
• Cadence: Steady and rhythmic, in line with the sustained effort of the tempo.

Sunday – Long Run

• Run: 3 hours 15 minutes at an easy, conversational pace.
• Technique: Focus on maintaining form, especially in the latter stages.
• Cadence: Consistent and comfortable, prioritizing endurance over speed.

Weekly Summary This week integrates diverse training elements, enhancing endurance, strength, and speed. Fartlek training introduces an element of speed play, improving aerobic capacity and running economy. Hill repeats develop leg strength and efficiency in handling varied terrain. The tempo run challenges the ability to maintain a sustained effort over a longer duration, crucial for marathon pacing. Regular strength and flexibility work, alongside active recovery, underpins injury prevention and aids in overall conditioning. The cornerstone of the week remains the long run, progressively increasing in duration to adapt the body for the demands of the marathon.

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Week 15 – Beginner Marathon Training Program

Monday – Strength and Mobility

• Strength: Complete 45 minutes of bodyweight exercises, focusing on core stabilization and leg strength.
• Mobility: Incorporate dynamic stretches targeting hip flexors, quads, and lower back.

Tuesday – Progressive Run

• Run: 1 hour 20 minutes. Start at an easy pace, gradually increasing to a moderate effort in the last 20 minutes.
• Technique: Focus on smooth transitions in pace and maintaining efficient form.
• Cadence: Start with a comfortable cadence, gradually increasing as the pace increases.

Wednesday – Cross-Training or Alternate Activity

• Activity: 50 minutes of low-impact exercise, such as swimming or cycling.
• Focus: Maintain cardiovascular fitness while giving joints a break from running impact.

Thursday – Intervals

• Run: 1 hour, including 8 x 3 minutes at a hard but manageable pace, with 2 minutes of easy jogging recovery.
• Technique: Concentrate on maintaining form under fatigue.
• Cadence: Aim for a quick, light cadence during intervals and a relaxed cadence during recovery.

Friday – Recovery and Flexibility

• Activity: 30 minutes of gentle yoga or stretching.
• Focus: Enhance flexibility and facilitate muscle recovery.

Saturday – Steady State Run

• Run: 1 hour 40 minutes at a constant, moderate effort.
• Technique: Pay attention to maintaining consistent form throughout.
• Cadence: Keep a steady, rhythmic cadence that aligns with the moderate effort.

Sunday – Long Run

• Run: 3 hours 30 minutes at an easy, conversational pace.
• Technique: Prioritize efficient running form, especially in the later stages of the run.
• Cadence: Maintain a consistent and comfortable cadence throughout the run.

Weekly Summary This week increases overall training volume and intensity. The progressive run and steady state run enhance aerobic capacity and stamina. Interval training improves speed and running economy, critical for race-day performance. Strength and mobility work continue to support muscular strength and flexibility, reducing the risk of injury. The long run remains central, incrementally building endurance for the marathon distance. Cross-training and recovery activities ensure a well-rounded approach, promoting overall fitness while mitigating overuse injuries.

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Week 16 – Beginner Marathon Training Program

Monday – Recovery and Flexibility

• Activity: 30 minutes of gentle yoga or stretching.
• Focus: Enhance flexibility and facilitate recovery from the previous week’s workload.

Tuesday – Tempo Run

• Run: 1 hour 10 minutes with 40 minutes at a comfortably hard pace.
• Technique: Concentrate on maintaining a steady, efficient form.
• Cadence: Aim for a consistent cadence, slightly higher than your easy run pace.

Wednesday – Cross-Training or Alternate Activity

• Activity: 1 hour of cycling or swimming, focusing on sustained effort.
• Focus: Maintain cardiovascular fitness and provide a break from running’s impact.

Thursday – Hill Repeats

• Run: 1 hour, including 6 x 3-minute hill repeats with jog back recovery.
• Technique: Focus on driving knees and maintaining a forward lean on ascents.
• Cadence: Quick, light steps on ascents, relaxed pace on descents.

Friday – Strength and Mobility

• Strength: 45 minutes of bodyweight exercises focusing on lower body and core.
• Mobility: Dynamic stretches targeting calves, hamstrings, and glutes.

Saturday – Steady State Run

• Run: 1 hour 50 minutes at a consistent, moderate effort.
• Technique: Ensure a smooth, controlled effort throughout.
• Cadence: Maintain a steady cadence, aligning with the moderate effort level.

Sunday – Long Run

• Run: 3 hours 45 minutes at an easy, conversational pace.
• Technique: Prioritize efficient running form, focusing on relaxed shoulders and steady breathing.
• Cadence: Consistent and comfortable throughout the run.

Weekly Summary In this week, the training volume and intensity continue to build, enhancing aerobic capacity and stamina. The tempo run and steady state run are critical for developing race pace endurance. Hill repeats improve strength and power, key for tackling varying terrain. Continued emphasis on strength, mobility, and flexibility ensures a strong, injury-resistant physique. The long run, still the cornerstone of the week, incrementally increases in duration, preparing the athlete for the demands of the marathon distance. Cross-training provides necessary cardiovascular work while reducing impact stress. This balanced approach ensures progressive adaptation and peak performance for race day.

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Week 17 – Beginner Marathon Training Program

Monday – Strength and Mobility

• Activity: 40 minutes of full-body strength training with bodyweight exercises.
• Focus: Emphasize core stability and leg strength.
• Mobility: Include dynamic stretches for hip flexors, quads, and shoulders.

Tuesday – Intervals

• Run: 1 hour 20 minutes, including 5 x 5-minute intervals at a hard effort with 3 minutes easy jog recovery.
• Technique: Focus on quick turnover and maintaining form under fatigue.
• Cadence: Aim for a high cadence during intervals and a relaxed pace during recovery.

Wednesday – Cross-Training

• Activity: 1 hour of swimming or cycling at a moderate effort.
• Focus: Maintain aerobic fitness while reducing running impact.

Thursday – Tempo Run

• Run: 1 hour 15 minutes with 45 minutes at a comfortably hard pace.
• Technique: Maintain a steady, controlled effort throughout.
• Cadence: Consistent and slightly elevated from an easy pace.

Friday – Recovery Run

• Run: 50 minutes at an easy, relaxed pace.
• Technique: Focus on recovery, ensuring relaxed breathing and a smooth stride.
• Cadence: Keep it comfortable and steady, suitable for an easy effort.

Saturday – Long Run

• Run: 4 hours at an easy, conversational pace.
• Technique: Prioritize endurance and efficient energy usage.
• Cadence: Maintain a consistent, comfortable rhythm throughout the run.

Sunday – Active Recovery

• Activity: Gentle yoga or a leisurely walk for 30 minutes.
• Focus: Enhance flexibility and aid muscle recovery.

Weekly Summary This week marks a crucial phase in marathon preparation, combining intensity and volume to maximize aerobic capacity and endurance. The interval session introduces a higher intensity, fostering speed and efficiency. The tempo run further develops the ability to sustain a challenging pace over time. The long run, the focal point of endurance training, reaches a significant duration, simulating race day conditions. Recovery runs and cross-training ensure balanced development while minimizing the risk of overuse injuries. Strength and mobility work continue to support musculoskeletal health, enhancing running economy and resistance to fatigue. This comprehensive approach ensures holistic development, preparing the athlete for the final stages of marathon training.

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Week 18 – Beginner Marathon Training Program

Monday – Strength and Mobility

• Activity: 40 minutes of bodyweight exercises focusing on upper body and core.
• Focus: Strengthening the upper body to support a balanced running posture.
• Mobility: Shoulder and upper back stretches to enhance upper body flexibility.

Tuesday – Interval Run

• Run: 1 hour 30 minutes with 4 x 10-minute intervals at a hard effort, 5 minutes easy jog recovery.
• Technique: Concentrate on maintaining a consistent pace during intervals.
• Cadence: Higher during intervals, relaxed during recovery.

Wednesday – Cross-Training or Alternative

• Activity: 1 hour of swimming or cycling at a moderate effort. If unavailable, consider a brisk walk or light hike.
• Focus: Active recovery while maintaining cardiovascular endurance.

Thursday – Tempo Run

• Run: 1 hour 20 minutes with 50 minutes at a steady, challenging pace.
• Technique: Keep a consistent pace, focusing on breathing and form.
• Cadence: Slightly faster than easy runs, consistent throughout.

Friday – Recovery Run

• Run: 55 minutes at a relaxed pace.
• Technique: Focus on recovery, ensuring relaxed breathing and light footstrikes.
• Cadence: Comfortable and consistent.

Saturday – Long Run

• Run: 4 hours 30 minutes at an easy, sustainable pace.
• Technique: Endurance-focused, maintain a steady pace and efficient breathing.
• Cadence: Consistent and comfortable to sustain endurance.

Sunday – Active Recovery

• Activity: 40 minutes of light activities like walking, swimming, or yoga.
• Focus: Active recovery, promoting blood flow and reducing muscle stiffness.

Weekly Summary This week’s training emphasizes the integration of sustained efforts with recovery. Interval workouts are designed to improve speed and aerobic efficiency. The tempo run is crucial for developing the ability to maintain a challenging pace over time. The extended long run aims to enhance endurance, simulating race day conditions. Recovery runs and cross-training balance the week’s intensity, supporting cardiovascular development while minimizing injury risk. Strength and mobility work target the upper body, contributing to a more balanced and efficient running form. This holistic approach is vital in preparing the athlete for the upcoming race, ensuring peak performance on race day.

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Week 19 – Beginner Marathon Training Program

Monday – Strength and Mobility

• Activity: 45 minutes of strength training focused on lower body and core.
• Focus: Strengthening the legs for better running efficiency and endurance.
• Mobility: Leg stretches and hip flexor exercises for flexibility.

Tuesday – Fartlek Run

• Run: 1 hour 20 minutes, including 6 x 5-minute fast-paced intervals with 3-minute easy-paced recovery.
• Technique: Focus on smooth transitions between paces.
• Cadence: Higher during fast intervals, relaxed during recovery.

Wednesday – Cross-Training or Alternative

• Activity: 1 hour of low-impact activities like cycling or swimming; if not available, consider a brisk walk.
• Focus: Maintaining aerobic fitness while giving the legs a break from running.

Thursday – Steady-State Run

• Run: 1 hour 30 minutes at a steady, moderately hard pace.
• Technique: Maintain a consistent effort, focusing on steady breathing.
• Cadence: A little quicker than an easy run but sustainable.

Friday – Easy Run

• Run: 50 minutes at a comfortable, relaxed pace.
• Technique: Concentrate on recovery, ensuring relaxed muscles and breathing.
• Cadence: Comfortable and consistent.

Saturday – Long Run

• Run: 2 hours 30 minutes at an easy, sustainable pace.
• Technique: Focus on maintaining endurance and consistent pacing.
• Cadence: Steady and relaxed to sustain the long duration.

Sunday – Active Recovery

• Activity: 30 minutes of light activities like walking or restorative yoga.
• Focus: Promoting muscle recovery and preparing for the taper phase.

Weekly Summary This week’s training focuses on balancing intensity with recovery as the program approaches the taper phase. Fartlek and steady-state runs are integral for enhancing aerobic capacity and pace control, crucial for marathon running. The shorter long run begins the tapering process, gradually reducing the volume to prepare the body for peak performance. Strength training continues to support muscle strength and endurance, while mobility work ensures flexibility and injury prevention. Active recovery remains a key element, allowing the body to repair and adapt to the demands of training. This week sets the stage for the final taper, ensuring the athlete is well-prepared and in optimal condition for race day.

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Week 20 – Beginner Marathon Training Program: Final Taper and Race Day

Monday – Strength and Mobility

• Activity: 40 minutes of gentle strength training, focusing on core and stability exercises.
• Technique Focus: Emphasize controlled movements, enhancing core stability.
• Mobility: Gentle stretching focusing on lower body, ensuring flexibility.

Tuesday – Easy Run

• Run: 45 minutes at a comfortable, easy pace.
• Technique: Focus on relaxed, efficient form.
• Cadence: Maintain a consistent, easy rhythm.

Wednesday – Active Rest or Cross-Training

• Activity: 30 minutes of light cross-training like swimming or cycling, or opt for a brisk walk.
• Focus: Keeping the body active while avoiding stress on the joints.

Thursday – Short Interval Run

• Run: 30 minutes, including 4 x 3-minute intervals at a moderately hard pace with 2-minute easy recovery.
• Technique: Sharp focus on smooth pace transitions.
• Cadence: Higher during intervals, relaxed during recovery.

Friday – Rest Day

• Activity: Complete rest or gentle activities like walking or light stretching.
• Focus: Allow the body to recover fully before race day.

Saturday – Pre-Race Run

• Run: 20 minutes at a very easy pace.
• Technique: Keep movements light and relaxed.
• Cadence: Steady but comfortable, preparing the body for race day.

Sunday – Race Day

• Activity: 42k marathon.
• Strategy: Start conservatively, build pace in the middle, finish strong.
• Focus: Maintain efficient form, stay hydrated, and fuel appropriately.

Weekly Summary In this final week leading to race day, the emphasis is on tapering effectively. This involves reducing the volume and intensity of training to ensure the body is well-rested and at peak performance for the marathon. Early in the week, a balance of light strength training and easy runs maintains fitness while promoting recovery. The interval run on Thursday provides a final boost to the cardiovascular system without overexerting. Rest on Friday and a light pre-race run on Saturday prime the body for the upcoming challenge. The strategy for the race involves pacing wisely, staying hydrated, and fueling correctly to sustain energy throughout. This week is the culmination of the training program, aimed at ensuring the athlete is fully prepared to tackle the 42k marathon confidently.

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Disclaimer for Training Programs on SWIMBIKERUN.ph

The training programs provided on SWIMBIKERUN.ph are designed to offer informational purposes only and should not be construed as professional advice or instruction. Before beginning any exercise regimen, especially one as intense as a triathlon training program, it’s essential to consult with a healthcare professional or a certified coach to ensure that it’s appropriate for your individual circumstances.

Remember:

1. Individual Variances: Everyone’s body reacts differently to training. What works for one person might not work for another. Always listen to your body and adjust training accordingly.
2. Potential Risks: As with any physical activity, there’s a risk of injury. Ensure you’re executing exercises correctly and safely.
3. Medical Concerns: If you have any medical conditions or health concerns, it’s essential to speak with a healthcare professional before starting.
4. Nutrition and Hydration: Along with the physical workouts, proper nutrition and hydration are key. Consider consulting a nutritionist who can guide based on your training.

While the plans have been crafted considering general best practices in triathlon training, SWIMBIKERUN.ph and its authors cannot be held liable for any injuries, health complications, or other adverse events that may occur as a result of following these programs. Always prioritize safety and seek expert advice when needed.