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10-week Beginner Sprint Training Plan


Tiffany Woods - Multisport Performance Coaching

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10 Weeks

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Plan Description

This 10-week easy-to-follow training plan was designed specifically for beginner triathletes participating in short-course / sprint triathlons. A base level of fitness is recommended however not required. It is recommended that athletes can swim 100 yards or meters prior to training and have basic biking skills.

Each week, athletes will be given 4-6 days of structured workouts to develop skills and comfort in swimming, cycling and running. Throughout the training plan, an optional day of cross-training is offered, or this can be used as a recovery day.

Week 4 and 7 are lower in volume, as these weeks are meant as recovery weeks so that your body can adjust and recover from the training. Week 10 is called taper week, as you will reduce the workout volume and intensity so that you arrive at race day feeling fresh and energized!

If you are strong in a particular discipline (i.e. swimming), you can add to the volume and intensity of those workouts based upon your current fitness level and training.

Participants of the plan can email the plan creator, Tiffany Woods at Multisport Performance Coaching, to ask questions relevant to the plan. Thank you for choosing this training plan for your event and we wish you the best of luck!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
0:47 hrs 0:40 hrs
Swim x2
1,157m 1,097m
Bike x2
1:20 hrs 1:10 hrs
Day Off x2
—— ——
Other x1
0:18 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:47 hrs 0:40 hrs
1,157m 1,097m
1:20 hrs 1:10 hrs
Day Off
—— ——
0:18 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Tiffany Woods

Multisport Performance Coaching

Tiffany has been a triathlete since 2008 and coaching athletes since 2016; her greatest passion is helping athletes achieve their highest level of success through communication, planning, and implementation. She specializes in developing plans for beginner-intermediate athletes sprint, Olympic, 70.3 and full Ironman distance races. Your family, career, and lifestyle are important, and Tiffany will help you achieve your goals by giving you a plan that fits in the everyday context of your life.

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