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

Browse Training Plan Store

Back to Plan Details

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

Author

Justin Roeder

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

0:35 hrs swim
1:30 hrs bike
0:50 hrs run

Plan Specs

triathlon sprint beginner

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:26
Training Load By Week
Average Weekly Training Hours: 03:26
Average Weekly Breakdown

Justin Roeder, USAT Level 1 Coach. RoederMultisport.com

Roeder Multisport.com: Running and Triathlon Coaching

USA Triathlon 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!

Sample Day 1

0:15:00
15-20 min zone 1 run

Sample Day 2

0:30:00
30 min zone 1 ride

Sample Day 3

0:10:00
10 min of zone 1 swim

8-12 x 25 yard swim freestyle. full rest between intervals

Sample Day 4

0:15:00
15-20 min zone 1 run

Sample Day 5

0:15:00
15 min of zone 1 swim

take as many breaks at the wall as you need. 15 minute total of swimming. More if you can handle it. No more than 20 min

Sample Day 6

0:30:00
30 min zone 1 ride

Sample Day 8

0:20:00
20 min zone 1 run

$29.99 - Buy Now