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12-Week Beginner Sprint Triathlon Plan (Pool Based Swims)

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12-Week Beginner Sprint Triathlon Plan (Pool Based Swims)


Stacy Musunuru

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12 Weeks

Plan Description

12 Week Beginner Sprint Triathlon Plan (pool based swims)

This is a training plan for time-constrained athletes wanting to train for their first sprint triathlon on less than 6 hours per week. For beginner triathletes, without a swimming background, it's important to get comfortable in the pool first and plan a pool sprint triathlon for your first race experience.

There is an average of 2 swims, 2 runs and 2 bikes each week. Transition runs/brick workouts are introduced in week 5. Recovery weeks are included for weeks 4 and 8, including a taper in week 12 (race week).

Athlete must be injury free and physically and medically cleared by a physician to start this triathlon training program. Athlete should be without injury and without any known cardiovascular risk factors. Athlete must have some comfort/experience on the bike and in the pool and should be consistently exercising on most days of the week before beginning this plan. Athlete should be able to swim 300m, run and or run/walk for 20 mins and bike continuously for 30 mins before starting.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:11:00 00:50:00
Bike x2
01:58:00 01:45:00
Swim x2
01:05:00 00:40:00
Day Off x2
—— ——
Custom x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:11:00 00:50:00
01:58:00 01:45:00
01:05:00 00:40:00
Day Off
—— ——
—— ——
—— ——

Training Load By Week

Stacy Musunuru MS, CSCS

Golden Tri Team

Stacy is one of 250 Level II USAT certified coaches in the country. She has more than 12 years of coaching experience and 15 years of racing experience. She enjoys coaching athletes, beginner to advanced, to achieve their racing goals. Stacy has a background in higher education teaching kinesiology for more than a decade. She is a Certified Strength and Conditioning Specialist and feels strength is a key component in an athlete's health and performance.

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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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