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12 week Sprint Triathlon Training Plan for beginner triathletes

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12 week Sprint Triathlon Training Plan for beginner triathletes


Bob Seebohar

All plans by this Coach


12 Weeks

Plan Description

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
24mi 16mi
Run x2
5mi 4mi
Swim x2
4,290m 2,743m
X-Train x2
00:55:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
24mi 16mi
5mi 4mi
4,290m 2,743m
00:55:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Bob Seebohar

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.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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