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Pool Based Sprint 12 week Programme - Beginner - email access + check in phone call with coach


Dean Hughes

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73 Weeks

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Plan Description

Pool Based triathlon training plan for first timers - 400m swim/22km bike/5km run.
This plan is specific to an undulating bike and run course.

First timers who can dedicate an average of 4-6 hours a week to train and are already exercising regular. At the start of the plan volume will be lower to allow your body to adapt to training for a multi discipline sport. You maybe stronger on one of the 3 disciplines, but balance of the overall training load has been implemented to help avoid injury and above all ensure you enjoy training for the event! :)

swim x2-3
bike x2-3
run x2-3

Also included in the plan will be strength and conditioning (S and C) exercises to help prevent injuries and improve performance on all 3 disciplines.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
0:55 hrs 0:30 hrs
Swim x3
1:14 hrs 0:30 hrs
Bike x2
1:57 hrs 1:15 hrs
Run x2
1:04 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
0:55 hrs 0:30 hrs
1:14 hrs 0:30 hrs
1:57 hrs 1:15 hrs
1:04 hrs 0:40 hrs

Training Load By Week

Dean Hughes


Award winning triathlon coach based in the East Midlands (UK) providing monthly 1:1 triathlon & cycling plans to individual athletes.

  • Providing training camps in the UK & Europe
  • Coached group sessions
  • Ample opportunity to meet in person building a strong athlete/coach relationship.

'Sporting achievements gives us personal validation in a world where we are a number. No matter how fast or slow your time, each person’s sporting goals means something. To you and to me as your coach.'

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