8 Week Beginner Triathlon Training Plan


Erinne Guthrie/Full Circle Coaching

All plans by this Coach


8 Weeks

Typical Week

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

Longest Workout

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

Plan Specs

triathlon sprint beginner

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This program is meant for a very beginner athlete looking to cross the finish line in their first or 2nd triathlon. Some level of fitness is required to finish a triathlon safely, this program can be spread out over a few more weeks as needed. More resources can we found on the blog at www.fullcirclecoaching.com and on the Full Circle Coaching Youtube Channel:https://www.youtube.com/channel/UCU9nEzM3fe7s8h9mP4qJPLw


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:37
Training Load By Week
Average Weekly Training Hours: 04:37
Average Weekly Breakdown

Erinne Guthrie

Full Circle Coaching

Swimming and running biomechanics, All distances of triathlon, Beginner to advanced athletes, holistic nutrition and balancing life with triathlon.
VIP Custom or Group Coaching
Personalized online coaching for individuals and groups for triathlon. Coaching with a balanced purposeful approach. All levels welcome. Sprint to IM. USAT Certified and coaching full time since 1999.

Back to Plan Details

Sample Day 1

Overall Dynamic warm up, use this before every training sessions

Use this link -
Move all your joints any way they move to help wake up the body before the main workout. 3-5 repeats of each movement.
look right and left
ear to shoulder right and left
shoulder rolls front and back
arm swims front and back
arm swing across the body and or over the head
one at a time or both together
alternate - hug knee to chest
heel to butt
knee circles
rock back and forth on heel and toes
ankle circles
mix it up and breath into your belly with each movement

Sample Day 6

Foam Rolling- Full Body Youtube video

Foam Rolling- Full Body
Make sure you take your time with this, it's a recovery day and this is huge in terms of recovery... think "self-massage."
Foam roll the following areas for a mimimum of 2' on each section, you can spend longer if you would like (which is encouraged). When you find a "trigger point" or spot where it is incredibly stiff/sore/tight: stay on it and apply a little more pressure while breathing slowling in and out, 4" in, hold for 4" then 4" out. Do that 2-3 times per trigger point and then move on. Remember, this is NOT speed rolling, take your time and move slowly.

The more time you put into this, the better you will feel and perform!

Sample Day 7


Run 20-30 minutes zone 1/2, easy. Walk as needed. Run slow enough you do not have to walk if you can.

Sample Day 8


Swim - Spend 5 minutes practicing floating on belly in your streamline. Practice blowing bubbles out of nose underwater 5 x every time you get to the wall. Then swim as many lengths of the pool up to 8 laps/ lengths (200 Yds/ Mters): Rest 1 minute; swim 10-20 x 25 rest :10-:15 sec between each rep. Every even lap swim breast stroke or back stroke; rest 1 min: Kick 100 yards/ meters non stop with kick board; finish with 4-8 laps mixed strokes cool down, rest as needed.

Sample Day 9


Bike 20-30 Minutes/ Zone 2 Aerobic 80-90 RPMS.

Sample Day 9


Run 10-20 minutes easy off the bike.

Sample Day 10

Active rest - Yoga, Sauna, Stretch

8 Week Beginner Triathlon Training Plan

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