From Couch to Sprint Triathlon Plan

Author

Shannon Barras

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Bike, 2 Swim, 2 Run

Longest Workout

0:30 hrs swim
0:20 hrs run

Plan Specs

triathlon sprint beginner

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Summary

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:10
Training Load By Week
Average Weekly Training Hours: 00:10
Average Weekly Breakdown

Shannon Barras

3sportcoaching

I am a Level 1 USAT triathlon coach and have been competing in triathlon for 17 years, racing triathlons from sprints to the 1/2 ironman, and even competed successfully at the 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.

Back to Plan Details

Sample Day 1

3mi
Bike 3 miles

Can be on a stationary bike if you like. If stationary, ride for 20 mins

Sample Day 2

274m
swim 300

Swim 25 x 2 rest :15 after each 25
kick 25 x 2 rest :15 after each 25
Swim 25 x 4 rest :15 after each 25
kick 25 x 2 rest :15 after each 25
swim 25 x 2 rest :15 after each 25

Sample Day 3

1mi
run/walk for 1 mile - read description

walk 5 mins, run 2 mins, walk 2 mins, run 2 mins, and so on until you complete 1 mile

Sample Day 4

366m
swim 400 (beginner)

Swim 25 x 4 rest :15 after each 25
pull (with pull buoy and paddles) 2 x 50
swim 25 x 4 rest :15 after each 25
kick 25 x 2 rest :15 after each 25
swim 25 x 2 rest :15 after each 25

Sample Day 5

5mi
bike 5 miles

nice and easy. just have fun

Sample Day 6

2mi
Run/Walk for 2 miles - read description

Walk 5, Run 5 mins mins and so on until you cover 2 miles

Sample Day 8

3mi
bike 3 miles

Can be a stationary bike, if you like. If a stationary bike ride for 20 mins

From Couch to Sprint Triathlon Plan

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