Sprint Triathlon Training Plan - Level 1

Average Weekly Training Hours 02:51
Training Load By Week
Average Weekly Training Hours 02:51
Training Load By Week

This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)

The plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.

Choose the Level 1 plan if you are fit and healthy enough to train for a triathlon, but you have done little or no recent swimming, cycling, or running. The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11.

Sample Day 2
0:10:00
457m
Swim Base

WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
CD: 200 @ low aerobic intensity

Sample Day 3
0:20:00
Recovery Bike 0:20

WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sample Day 4
0:20:00
Foundation Run 0:20

WU: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 5
0:10:00
457m
Swim Base

WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
CD: 200 @ low aerobic intensity

Sample Day 6
0:20:00
Recovery Bike 0:20

WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sample Day 7
0:20:00
Foundation Run 0:20

WU: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 9
0:14:00
640m
Swim Base

WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
CD: 200 @ low aerobic intensity

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.