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Beginner Sprint Distance Triathlon Program. 16 Weeks + Reusable Plan.

Author

USA Triathlon and IRONMAN Certified Coach Justin Roeder

All plans by this Coach

Length

16 Weeks

Plan Description

This 16 week program is perfect for the absolute beginner triathlete looking to finish their first triathlon!

Following this training plan will allow you to complete a variety of popular sprint triathlon distances. After completion of this program you will be prepared to swim 300-750 yards, bike 8-15 miles, and run 1-4 miles.

The 16 week program could be condensed to as less as 8 weeks if necessary.

Athletes begin this program with just over 1 hour of exercise a week and top out at 5 hours of workouts. With 1 workout a day this is ideal for the time crunched beginner triathlete looking to finish their first triathlon!

This plan offers 1 rest day a week, 2 bikes, 2 runs, and 2 swims after 4 weeks of building volume. Rookie triathletes can look forward to testing their fitness on week 13 with the addition of a weekly BRICK (bike / run combo) workout.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
00:47:00 00:50:00
Swim x2
00:38:00 00:35:00
Bike x2
01:14:00 01:30:00
Other x2
00:19:00 00:10:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
00:47:00 00:50:00
Swim
00:38:00 00:35:00
Bike
01:14:00 01:30:00
Other
00:19:00 00:10:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

IRONMAN Certified Coach Justin Roeder

Roeder Multisport.com: Running and Triathlon Coaching

USA Triathlon Certified Coach

Ironman Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • 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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