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


USA Triathlon and IRONMAN Certified Coach Justin Roeder

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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


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
00:47:00 00:50:00
00:38:00 00:35:00
01:14:00 01:30:00
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 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.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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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