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12 week Beginner Sprint Triathlon Training Plan


Derek Dalzell

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12 Weeks

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Plan Description

This is a 12 week training plan geared towards first time sprint triathletes or beginner triathletes. The plan is written based on an effort scale.

100% is the athletes 1 hour maximum output. Most of the training days with this plan will be based around 50-60% effort which will help build fitness but not require a lot of extra recovery.

This plan is written assuming that the athlete understands how to swim at the basic level. All swim workouts focus on distance and effort, but not drills.

As the race/event gets closer, the duration and intensity of all three disciplines (swim/bike/run) will increase.

All of the running in this plan is structured in a way to accommodate all fitness levels (runners/walkers)

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:25 hrs 1:00 hrs
Bike x2
2:12 hrs 2:10 hrs
Swim x2
2,126m 1,829m
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
1:25 hrs 1:00 hrs
2:12 hrs 2:10 hrs
2,126m 1,829m
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Derek Dalzell

Dalzell Coaching

Time Trialing, Power Gains, FTP, Running form, Triathlon,

I offer a premium coaching service that is 100% customized to the individual. With plans being uploaded weekly, this gives me the ability to continuously analyze data and customize your next weeks plan based on the training load/peak we have targeted. Its 100% individualized and I work to create a training/life/work balance while still making you competitive

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