Beginner Sprint Triathlon Plan (8 week)

Average Weekly Training Hours 01:33
Training Load By Week
Average Weekly Training Hours 01:33
Training Load By Week

This plan is designed for a beginner triathlete to get across the finish line comfortably in a sprint triathlon. The base fitness level assumed is low.

Sample Day 2
0:30:00
Easy Ride

30 minutes of easy riding
Every 5th minute, shift to a lower gear, raise cadence, and go faster for 30 seconds

Sample Day 3
274m
Easy Drilling - 300 yards

Repeat this 3 times for a warmup:
[swim 25, rest for 2 breaths]
Repeat this set 3 times:
[swim 25 yards with your fists closed
rest for three deep breaths
swim 50 yards normal
rest four breaths]

Sample Day 4
0:15:00
Short Run

5 minutes easy jog
2 minutes run at perceived exertion of 8
1 minute easy jog
2 minutes run at perceived exertion of 8
5 minutes easy jog

Sample Day 6
366m
400 yards in 50s

50 easy, rest for three breaths
50 easy, rest for three breaths
50 a little faster, rest for four breaths
50 faster yet, rest for five breaths
50 easy, rest for three breaths
50 a little faster, rest for four breaths
50 faster yet, rest for five breaths
50 easy

Sample Day 7
0:20:00
Easy Run

20 minutes of easy running

Sample Day 9
0:30:00
Moderate Effort Ride

Ride 30 minutes as:
10 minutes building to a perceived exertion of 7
20 minutes at 7

Sample Day 10
274m
Drilling - 300 yards

#1: Swim 50
#2 Swim 50 as 25 with closed fists, 25 with open hands
#3: Swim 50 as 25 hesitation (see pre-comments), 25 normal swim
#4: Swim 50 as 25 with closed fists, 25 with open hands
#5: Swim 50 as 25 hesitation, 25 normal swim
#6: Swim 50 as 25 with closed fists, 25 with open hands