Beginner Sprint Distance Triathlon Program. 12 Weeks + Reusable Plan.
USA Triathlon and IRONMAN Certified Coach Justin RoederAll plans by this Coach
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:52 hrs||0:50 hrs|
|0:45 hrs||0:35 hrs|
|1:26 hrs||1:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||0:52 hrs||0:50 hrs|
||0:45 hrs||0:35 hrs|
||1:26 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: