Couch to Tri (Full)


Michael Jones

All plans by this Coach


12 Weeks

Typical Week

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

Longest Workout

0:15 hrs swim
1:00 hrs bike
0:30 hrs run

Plan Specs

triathlon sprint beginner

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This is a novice plan for introduction to triathlon, giving you somewhere to start of on your journey to your first triathlon. This can be a actual triathlon or arrange to complete a virtual race at the end.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:34
Training Load By Week
Average Weekly Training Hours: 01:34
Average Weekly Breakdown

Michael Jones

Parallel Triathlon Coaching / Celtic Tri

2019 Sport Swansea Community Coach of the Year (Shortlisted)
2017 Welsh Triathlon Participation Coach of the Year

Based in Swansea, South Wales. Currently I still take part in triathlon & Openwater swimming events, I am in the SuperVet cat, having over 15 years experience in triathlon.

I specialise in Openwater swimming having completed many of the UK swim challenges over the years. 2017 completed the 26km Lake Zurich Swim, and currently training for a 70km swim (yes you read that correctly).

Back to Plan Details

Sample Day 1

Easy Jog

Not start to fast - ENJOY
Easy Jog, aim to jog between 5 to 10 minutes. Walk for as long as required but do try and limit to 1 minute at a time. Remember to end with leg stretches.

Sample Day 2

First Swim

1st swim - please stay within your capabilities and depth.

Sample Day 3

Just Spin

Easy Spin - Static or Road

Sample Day 5

Easy Swim

Easy swim - please stay within your capabilities and depth.

Sample Day 7

End of Week Run

Easy Jog

Sample Day 9


Focus on long arm stroke.

Aim for 5 x 25 metres, if possible without stopping.

Sample Day 10


Aim to complete the whole 10 minutes without a stop.

Couch to Tri (Full)

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