Beginner Sprint Distance Triathlon Program. 12 Weeks + Reusable Plan.
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Beginner Sprint Distance Triathlon Program. 12 Weeks + Reusable Plan.
Author
Justin Roeder
All plans by this CoachLength
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
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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
Sample Day 1
Sample Day 2
Sample Day 3
8-12 x 25 yard swim freestyle. full rest between intervals
Sample Day 4
Sample Day 5
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