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8-Week Absolute Beginner Sprint Triathlon Plan


Alison Freeman: USAT Level II, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

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8 Weeks

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Plan Description


Coach Alison Freeman is a:
- USA Triathlon Level II Certified Coach
- Ironman University Certified Coach
- Training Peaks Level 2 Accredited Coach

She has proven success with first-time and beginner triathletes.

About the Plan:

If you are an ABSOLUTE BEGINNER training for your first Sprint Distance Triathlon, then this plan is for you! The plan provides different training levels for each of the three triathlon sports. Select the Level most appropriate for your fitness level for each of swim, bike, and run on day one of the plan, and stick with that Level for the entire 8 weeks. It's not necessary to use the same Level for all three sports! You might be Level 1 for the swim, Level 3 for the bike, and Level 2 for the run. That's ok!

The plan starts in week one with 4 workouts, and builds to the plan maximum of 6 workouts by week 3. Two bike-run "bricks" are included in weeks 4 and 6 as well as one swim-bike-run race day simulation in week 5.

A typical week has 2 swims, 2 bikes, and 2 runs. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays.

Workout Distances & Durations:

The plan begins with:
- a 300yd/m swim for Level 1, an 800yd/m swim for Level 2, and a 1600yd/m swim for Level 3
- a weekend bike of 6-8 miles for Level 1, 12-15 miles for Level 2, and 1-2 hours for Level 3
- a weekend walk/jog/run of 1.5 miles for Level 1, a 3 mile run for Level 2, and a 5 mile run for Level 3

You will build to:
- a 1000yd/m swim for Level 1, a 1600yd/m swim for Level 2, and a 2000yd/m swim for Level 3
- a 12-15 mile bike for Level 1, a 15-18 mile bike for Level 2, and a 1-2 hour bike for Level 3
- a 3.5 mile walk/jog/run for Level 1, a 4 mile run for Level 2, and a 6 mile run for Level 3

Coach Alison’s plans are designed to set you up for success!

The main goal of this plan is to fully prepare you for race day. Alison incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.

Have questions?

Email Coach Alison.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
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Bike x2
—— ——
Run x2
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Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
—— ——
—— ——
—— ——
Day Off
—— ——

Alison Freeman

NYX Endurance

I am a USAT Level II Endurance and IRONMAN® Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. I specialize in working with athletes new to long-course (IRONMAN® 70.3 and IRONMAN®) racing, as well as athletes with atypical or unusually time-constrained schedules. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! - as well as in maximizing the efficiency of my athletes' training hours.

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