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Beginner 12 week Sprint Triathlon Plan

Author

Denise Terry

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

triathlon sprint beginner

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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1,074m 914m
1:32 hrs 1:45 hrs
1:01 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1,074m 914m
1:32 hrs 1:45 hrs
1:01 hrs 0:45 hrs
—— ——

Training Load By Week


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.

Sample Day 1

366m
Swim

16 x 25 taking as much rest as needed between each 25

Sample Day 2

0:20:00

Easy, zone 1

Sample Day 3

0:20:00

Easy, zone 1

Sample Day 4

457m

12 x 25, rest as needed
4 x 50, rest as needed

Sample Day 5

0:30:00

Easy, zone 1

Sample Day 6

0:20:00

Easy zone 1

Sample Day 8

457m

10 x 50, rest 30-60" between each 50

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