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Joe Friel

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5 (4)


12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This simple and easy-to-follow, 12-week plan is intended for the beginner training for his/her first sprint-distance triathlon (about S-400/B-13 miles/R-5k) who has little or no experience with swimming, biking, or running. It includes 6 workouts per week with 2 in each sport plus weightlifting which is optional. There are also other weekly optional workouts suggested that you can choose to do if you have time and want to train more in any given week. The plan is based on Joe Friel's book, Your First Triathlon.

(Note that this plan does not include expected workout TSS and does not use the "workout builder" format. TSS, however, is still calculated on completion of every workout. Those plans with "NEW" in the title include both expected TSS and use the workout builder feature.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one for you, contact Joe Friel ( and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price) or a full refund.

Thanks again for your interest in my training plans. I hope your training and racing go very well this season.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:42 hrs 0:20 hrs
0:54 hrs 0:30 hrs
0:53 hrs 0:40 hrs
1:03 hrs 0:45 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:42 hrs 0:20 hrs
0:54 hrs 0:30 hrs
0:53 hrs 0:40 hrs
1:03 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at