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Beginner Sprint Distance Triathlon Program. 12 Weeks + Reusable Plan.

Author

USA Triathlon and IRONMAN Certified Coach Justin Roeder

All plans by this Coach
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Length

12 Weeks

Refund Policy

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 program is perfect for the beginner triathlete looking to finish their first triathlon!

Following this training plan will allow you to complete a variety of popular sprint triathlon distances. After completion of this program you will be prepared to swim 300-750 yards, bike 8-15 miles, and run 1-4 miles.

The 12 week program could be condensed to as less as 8 weeks if necessary. Contact Coach Justin Roeder for alterations. Within this program the athlete will follow a 6 day training cycle with one rest day a week. If the athlete needs 2 days off the plans can be altered as well.

Athletes begin this program with just under 2 hours of exercise a week and top out at 5 hours of workouts. With 1 workout a day this is ideal for the time crunched beginner triathlete looking to finish their first triathlon!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
0:52 hrs 0:50 hrs
Swim x2
0:45 hrs 0:35 hrs
Bike x2
1:26 hrs 1:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
0:52 hrs 0:50 hrs
Swim
0:45 hrs 0:35 hrs
Bike
1:26 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

IRONMAN Certified Coach Justin Roeder

Roeder Multisport.com: Running and Triathlon Coaching

USA Triathlon Certified Coach

Ironman Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!

$15.00 - Buy Now