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Intermediate Triathlete Sprint Distance Program (12 weeks)


Justin Roeder

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12 Weeks

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Plan Description

Beginner Sprint Triathlon Finisher Plan

Overview: This is the perfect plan for anyone that wants to successfully complete their first sprint triathlon. Athletes who can follow and complete this training plan should feel confident going into their first sprint triathlon. Please note that each sprint triathlon distance varies. Upon completion of this training plan an athlete will be able to swim upwards of 750 meters, bike 12 miles, and run 3.1 miles. Please note this is the minimum that is recommended to do before completing your first sprint triathlon. If you find yourself with more energy and time available to train, I would recommend you add either swim or bike time rather than extra run miles. Swimming and biking are non-weight bearing activities whereas running more increases the likelihood of overuse injuries for beginners. adding more run volume, but you can always add more walking or other physical activities throughout the week.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
1:01 hrs 0:50 hrs
Bike x2
1:37 hrs 1:30 hrs
Swim x2
0:51 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:01 hrs 0:50 hrs
1:37 hrs 1:30 hrs
0:51 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Justin Roeder. Pro Triathlete 2013-2016. USA Triathlon Level 1 Coach.

Roeder Running and Triathlon Coaching

USA Triathlon Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!

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