"Accept The Challenge" - 12 Week Sprint Triathlon Plan for Beginners (Sunday Race) - Reusable

Average Weekly Training Hours 02:37
Training Load By Week
Average Weekly Training Hours 02:37
Training Load By Week

Designed for the beginner triathlete who is just getting started, this flexible plan designed by Shawn Gerber will guide you from zero to Sprint Tri (typically 400m swim, 20km bike, 5km run) over the course of 12 weeks, while giving you the tools to fit it in, and work around your existing life

The plan includes 2 workouts each of swim, bike and run plus several BRICK workouts and ranges from 2 to 4 hours (max) of training per week with Thursday as the designated off day (but that can be changed if needed). Included also with this plan is our downloadable training guide that puts the power in your hands to make this training 100% yours.

Who Is This Plan For?

This program is perfect for you if you:

- Are curious about triathlon, have wanted to try it out for awhile, or have a friend or co-worker pushing you to give it a try.

- Are looking to do a sprint-distance triathlon or shorter.

- Would classify yourself as a beginner, whether you are just getting started of have done a couple of races.

- Have a real life that you need to work around (jobs, kids, etc.), and want tools to help you do that effectively.

- Are not 100% new to swimming. You should be able to swim 50 yards continuously.*

* While there will be guidance for beginner level swimmers, this program is not a replacement for swimming lessons. You do need to have the basics somewhat down. If you need help I strongly recommend you check out my 14-day, Zero-to-Swimming Guide, available (for free) over at Breaking Muscle, or reach out to a local coach/club.

Questions? Please visit us on the web at beyondendurancetraining.com or email Shawn directly at: shawn@beyondendurancetraining.com

Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Sunday.

Sample Day 1
0:10:00
(KW) 4-1 Run/Walk

Run 4 minutes at an easy-moderate effort (RPE 3-5) and then walk 1 minute. Repeat this for 20 minutes.

Sample Day 2
0:15:00
(KW) Swim - Building the Skill 25 y/m Repeats

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 total minutes

Sample Day 3
0:20:00
13.2TSS
Easy Ride

Keep the effort easy here, RPE 3-4 (Zone 1/2). If you feel good, do some 20-30 second spin-ups.


"Spin-ups" are a short bump up in cadence; you increase turnover to as high as you can manage while keeping the perceived effort roughly the same. 

* You may have to gear down a bit to keep your effort steady during spin-ups.

Sample Day 5
0:20:00
4-1 Run/Walk

Run 4 minutes at an easy-moderate effort (RPE 3-5) and then walk 1 minute. Repeat this for 20 minutes.

Sample Day 6
0:15:00
Swim - Building the Skill 25 y/m Repeats

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 total minutes.

Sample Day 7
0:30:00
25TSS
(KW) Endurance Ride (RPE 3-5)

Just a simple ride at a nice, steady pace. Aim for Zone 2/RPE 3-5.

*Outside or indoors, both are fine.

Sample Day 8
0:15:00
Building the Skill - 25 y/m Repeats

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 total minutes.

Shawn Gerber
|
Beyond Endurance

My mission as your coach is pretty simple: help you become a well-rounded, physically strong and capable endurance athlete while also empowering you to find balance with training and life, and be the best, healthiest version of yourself possible.

Joining you on your journey and making it the most fun, meaningful and successful experience possible is my passion.

If you want to learn more about the values and philosophy that inspire my coaching, I encourage you to reach out!

330-465-3498