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From Couch to Sprint Triathlon Plan

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From Couch to Sprint Triathlon Plan


Shannon Barras

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12 Weeks

Plan Description

This plan assumes you have some level of activity, but have not been training. It assumes you can swim the length of the pool, bike for 5-10 miles and jog a little.

It is set up for a beginner triathlon which would have a pool swim of a 250-500 meter or yards length, a 10-15 mile bike and a 5 k run.

Your weekly training will get up to around 3 hours for the week.

I can be available for questions via email. If you don't understand a drill or part of the plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Swim x2
00:02:00 00:30:00
Run x2
00:02:00 00:20:00
Bike x1
12mi 15mi
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
00:02:00 00:30:00
00:02:00 00:20:00
12mi 15mi

Training Load By Week

This plan works best with the following fitness devices:

Shannon Barras


I am a Level 1 USAT triathlon coach, certified in both long and short course coaching. I have competing in triathlon for 19 years and even competed successfully at the 70.3 World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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