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Beginner 12 week Sprint Triathlon Plan


Denise Terry

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12 Weeks

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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 12 week plan is designed for the beginner athlete who wants to complete their first sprint triathlon. This plan does not include speed work but rather focuses on easy and steady efforts building aerobic endurance and fitness. The early part of the plan consists of two swims, two bikes and two runs each week. As the plan progresses a third run is added to incorporate brick workouts. You will need access to a pool with associated gear (swim suit, goggles, swim cap), a bike in good working condition and a good pair of running shoes.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
1,074m 914m
Bike x2
1:32 hrs 1:45 hrs
Run x2
1:01 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1,074m 914m
1:32 hrs 1:45 hrs
1:01 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Denise Terry

Realistic Fitness

A marathon lover turned triathlete, I love long distance races. I resigned from my corporate job as a chemist for 16 years to coach and personal train full time. I love working with the beginner who is eager to learn as well as the advanced athlete who wants to be challenged.

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