33 week sprint triathlon beginner program

Average Weekly Training Hours 00:09
Training Load By Week
Average Weekly Training Hours 00:09
Training Load By Week

Do you have a race this summer that you want to do and have no idea how to start your training?
I have laid out a 32 week course with race week being the 33rd week. The idea is help you build a strong base level of fitness and not kill your self trying to do it. The plan is build to take you from a very low level of fitness to being able to confidently complete any sprint triathlon. This is a minimum 4 day a week course with 2 optional days built in. As the plan gets closer to your race week you will have less optional days to ensure you are ready to tackle any sprint race.

Sample Day -2
114m
main swim

Swimming is the hardest thing for 90% of all triathletes, so we are going to build up to being able to swim the full distance with out stopping. Focus on breathing control and being comfortable

5x25 yds rest 45 sec between each lap.

Sample Day -1
0:20:00
interval bike - optional

we need to build strength to be able to ride the full distance and still have energy to run after the bike.

5 min warm up
ride hard 2 min
easy ride for 3 min
repeat 2 times
cool down ride 5 min

Sample Day 1
1.1mi
long run

lets get back into it. work on building a pace that you can hold.

Sample Day 2
69m
swim 2 - optinal

the more you can swim the better.Focus on breathing control and being comfortable

3 x 25 yds

45sec rest between laps

Sample Day 3
5mi
long bike

Goal - begin to get comfortable on the bike dont worry about being fast, just work on being comfortable on the bike.

Sample Day 3
0.5mi
Brick run - optional

Goal is to get used to running off the bike, during a race this is going to be a very important part.

Sample Day 5
114m
main swim

Focus on breathing control and being comfortable

5x25 yds rest 45 sec between each lap.

Larry Lamonica

My goal is to help guild athletes that are looking to try and figure out where to start with their fitness. I am doing this through my own experiences on what has helped me and what has not.