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Sprint Triathlon Training Plan (Beginner, 12 weeks, Saturday Race)


Carly Guggemos

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12 Weeks

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Plan Description

Designed for the beginner triathlete in mind. This 12 week structured plan will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).

The plan includes 2 workouts each week of swim, bike and run plus a BRICK starting in week 5 and ranges from 2:45 to 5:30 hours (max) of training per week with Monday as the designated off day.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 50 meters or yards continuously
• Bike: 40 minutes
• Run or Run/Walk: 30 minutes

Questions? Please visit us on the web at or email Carly directly at:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:12 hrs 0:50 hrs
Swim x2
1:02 hrs 0:45 hrs
Bike x2
1:41 hrs 1:05 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:12 hrs 0:50 hrs
1:02 hrs 0:45 hrs
1:41 hrs 1:05 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Carly Guggemos

Organic Coaching LLC

Triathlon is about so much more than putting together a strong swim, bike and run. It’s about looking at the big picture and the process of setting goals, being determined to reach those goals and most importantly, believing in yourself and the learning that takes place along the way! Carly is structured, data-driven, and supportive in her approach to coaching. Fully customized training plans that fit your schedule and goals while maintaining life’s balance.

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