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8 Week Sprint Plan for Beginners (Level 1)


Andrew Dollar

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4.54 (13)


8 Weeks

Plan Description

This is a simplified 8 week training plan for beginner triathletes. Athletes should possess a fundamental understanding of the 3 disciplines prior to starting.

Each week contains 2 swims, 2 bike and 3 runs. The swims start with 800 yards and build to 1500 yards. The runs range from 25 minutes to just over an hour. The rides begin with 30 minutes and increase to 90 minutes.

This plan will properly prepare an athlete for a sprint level triathlon: 4-600 yard swim, 12-13 mile bike and 3 mile run.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:28 hrs 0:50 hrs
Swim x2
1:15 hrs 1:00 hrs
Bike x2
1:40 hrs 1:25 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:28 hrs 0:50 hrs
1:15 hrs 1:00 hrs
1:40 hrs 1:25 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.

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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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