12 week Sprint Triathlon Training Plan for beginner triathletes

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:55

This is a great 12-week plan for the true beginner triathlete training for a Sprint Distance triathlon. It is advised to have a GPS watch as the cycling and running sessions are listed in miles and not time. You should have a baseline fitness level and be able to swim at least 1500 yards, bike at least 6 miles, and run/walk at least 1 mile before starting this plan.

Coach Bob's instructions are simple and workouts are described so you can understand them.

Swim distances range from 1500-3000 yards per workout. Cycling distances range from 6-16 miles per workout. Run distances range from 1-4 miles per workout. Because most of the plan uses training distance versus training time, hours per week will vary based on current fitness levels. Average weeks include 8-10 workouts with one day of full rest.

This plan has been created by Bob Seebohar. He was one of the first USA Triathlon Certified Level III Elite Coaches in the country (2004) and has been a USAT Certified coach since 1998. He has coached many triathletes from the beginner to the Olympian, in all distances. Bob has been a triathlete since 1995, has completed in all distances and has been a USAT All-American for many years.

Sample Day 1
5mi
Endurance cadence

Stay aerobic but clue into your cadence. Get a feel of what "normal" feels like and how to keep it consistent. No cadence goals for this workout, just become aware of it.

Sample Day 2
1372m
Swim

200 FR aerobic
3x100 drill done as 50 catch up/50 swim; rest :15
---
2x200 FR aerobic; rest :20
100 choice non-FR
2x150 FR tempo; rest :15
100 choice non-FR
---
100 choice cool-down (c/d)

Sample Day 2
1mi
Endurance

The terrain doesn't matter as much as you being able to stay in the aerobic zone. Focus on a good breathing pattern and start to learn about your run cadence.

This can be a mix of run/walk depending on your fitness.

Sample Day 3
0:30:00
Yoga/STR

Yoga and/or functional strength training

Sample Day 4
1372m
Swim

200 FR aerobic
3x100 drill done as 50 right arm/50 left arm; rest :20 after each 100
200 FR aerobic
---
3x100 FR tempo effort; rest :20
100 choice easy swim
200 fly kick on back with fins, aerobic

4x25 FR done as 1 easy/1 tempo and repeat; rest :20
---
100 choice c/d

Sample Day 5
6mi
Endurance

Aerobic effort, consistent cadence, practice an even pedal stroke of push and pull (on the up stroke).

Your choice of terrain.

Sample Day 6
1.25mi
Endurance

Aerobic, try to stay consistent with your cadence.

This can be a walk/run format depending on your fitness.

Bob Seebohar
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eNRG performance

Bob Seebohar, MS, RD, CSSD, CSCS, METS II, is one of the first USA Triathlon Level III Elite Coaches in the country. He has personally coached Olympians, National Champions, and competitive age-groupers. Additionally, he is a USAT Youth and Junior Certified Coach, a NSCA Certified Strength and Conditioning Specialist, a Swim Speed Secret swim coach, and a Sport Dietitian. He owns eNRG Performance, which provides nutrition, physiological testing, and coaching services to all individuals.