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12 Week Beginner Base Plan


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12 Weeks

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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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Plan Description

This 12 week Base plan for a beginner athlete who wants to complete their first sprit triathlon.
This Plan starts with 3 weeks of swim, bike and run training then incorperates a brick session and open water pratice. Week 5 is a recovery week
This plan can be customized for you for only $99 Contact Coach Anna @

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x1
0:10 hrs 0:30 hrs
Bike x1
1:02 hrs 1:30 hrs
Run x1
0:10 hrs 0:30 hrs
Brick x1
0:11 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
0:10 hrs 0:30 hrs
1:02 hrs 1:30 hrs
0:10 hrs 0:30 hrs
0:11 hrs 1:15 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Anna Nemeckay USAT Certified coach

As a USAT certified coach and multiple IM athlete, I create training plans that work around an athletes life. I believe hard work pays off but over training is never the answer. I develop training plans that are unique to the athletes needs based on their current fitness level, past race experiences, lifestyle, race goals and injuries. Communication with my athletes is pivotal to their success so when they show up on the start line they know that their training has prepared them for race day.

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