8-Week Absolute Beginner Sprint Triathlon Plan

Author

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

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 3 Other, 2 Swim, 2 Bike, 2 Run

Plan Specs

triathlon sprint beginner

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Summary

STRUCTURED PLANS. PROVEN RESULTS.

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.

Alison Freeman

D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Level II Endurance Certified, Ironman Certified, and TrainingPeaks Level 2 Accredited Coach. She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.

Back to Plan Details

Sample Day 1

Thank You for Purchasing My Training Plan!

You've taken an awesome first step toward reaching your triathlon goals - buying my plan!

Be sure to read both of today's notes regarding training zones. Feel free to drop me an email if you have any questions! Alison Freeman - tricoachalison@gmail.com.

Sample Day 1

A Few Things To Know Before You Get Started

Each workout includes Levels 1, 2, and 3. 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!

Training Effort Zones are as follows:
Easy = VERY easy
Endurance Effort = your "all day" pace, you should be able to hold a conversation at this effort level
Moderate = working hard, but an effort level you could sustain for over an hour

Hard = and effort level you can sustain for no more that 20 minutes

Some swim workouts reference drills - greater details is provided in a separate, "Other" workout.

Sample Day 1

Day Off

Sample Day 2

Swim

Level 1: 300 total
Swim 12 lengths (300yds or 300m) - any way you can! Use any stroke/s you want, and take breaks as often as needed.

Level 2: 800 total
WU 100
4x 25 drill - odds R only, evens L only
4x 25 - fast with lots of rest
4x 75 - endurance effort
2x 50 - endurance effort
CD 100 back and/or breast

Level 3: 1600 total
WU 200
4x 25 fist drill
8x 50 swum as fast/EZ
3x 100 - first 25 hard
4x 75 - middle 25 back or breast
5x 50 - alternate 50 endurance effort/50 moderate
CD 50 back or breast

Sample Day 2

R / L Drill

1st, 3rd 25: right arm only - keep your left arm straight in front, by your ear.
2nd, 4th: 25 left arm only - keep your right arm straight in front, by your ear.

Sample Day 2

Fist Drill

1st 25 swim with right hand balled in a fist.
2nd 25 swim with left hand balled in a fist.
3rd & 4th 25: swim with both hands balled in a fist.
Focus on moving yourself through water with your forearms.

Sample Day 3

OPTIONAL Bike

Level 1: Bike 20-30 minutes, Endurance Effort.

Level 2: Bike 30-45 minutes, Endurance Effort.

Level 3: Bike 30-60 minutes, Endurance Effort.

8-Week Absolute Beginner Sprint Triathlon Plan

$59.00 - Buy Now