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From Couch to Sprint Triathlon Plan

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From Couch to Sprint Triathlon Plan

Author

Shannon Barras

All plans by this Coach

Length

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. shannon@3sportcoaching.com

How it Works

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Training Plan Sample Week

Stats

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
—— ——
Swim
00:02:00 00:30:00
Run
00:02:00 00:20:00
Bike
12mi 15mi

Training Load By Week


This plan works best with the following fitness devices:

Shannon Barras

3sportcoaching

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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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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