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First Time Finisher's 12 Week Sprint


Suzanne Atkinson

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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 training plan is designed with the "First Time Finisher" in mind. If you can do the following, you should be successful following this plan. If not, don't let that discourage you, 12 weeks is ample time to get up to speed in all three disciplines.

You should be able to:
-Ride a Bike (and own one...any bike)
-Swim 25-50 yards without stopping
-Run/Walk 20 minutes (any combination)

The plan uses only precieved exertion and duration, so tools such as a heart rate monitor and power meter are not needed. After purchase of the plan, a 29 page document (also available for free at will guide you through the 12 week plan.

The guide includes a lot of helpful tips and insight for the new triathlete in preparing to finish their first triathlon.

Average training volume over the 12 weeks is just over 4 hours and peaks at just over 6 hours in the 10th week. Volume is lowest at the beginning and peaks in Week 10 of the plan with every 4th week scaled back for recovery.

Something missing from the plan? Just email me (address is in the training guide you'll have access to after purchase).

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:54 hrs 0:34 hrs
Bike x2
1:31 hrs 2:00 hrs
Run x2
0:54 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:54 hrs 0:34 hrs
1:31 hrs 2:00 hrs
0:54 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Suzanne Atkinson

Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

$29.00 - Buy Now