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Sprint Distance Training Plan (Beginner / First-Timer, 12 Weeks, 3-6 Hours per Week, 1 Session/Day)

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Sprint Distance Training Plan (Beginner / First-Timer, 12 Weeks, 3-6 Hours per Week, 1 Session/Day)


JP Elite

All plans by this Coach


12 Weeks

Plan Description

This plan is designed for the most inexperienced BEGINNER triathlete looking to compete in their first SPRINT TRIATHLON. Training hours can be pushed up or down depending on athlete experience, and available training time. Altering the training hours will be explained in the training plan. This training plan will have full details to assist you on preparing for and completing your first triathlon, such as what clothes to wear, how to set up a transition, etc.

Designed by 2020 USA Triathlon Elite Development Coach of the Year, James Petersen. This plan contains years of knowledge coaching athletes from first-timers to professionals, and is designed to create a moldable training plan that fits your personal needs.

The plan has been built to start 12 weeks before your goal race, and averages between 3-6 hours per week. This plan is built for you to choose if your race is on a Saturday or Sunday.

Prior to using this training plan you should be able to:
- Swim 100 yards continuously
- Bike 20 minutes continuously
- Run 5 minutes continuously

This plan is based on perceived effort. Training efforts are described in plan.

- 12 Week Training Plan
- Basic fueling guidance
- Race day checklist
- Race day tips
- Race day pacing tips
- Session goals that help teach you about the sport and proper technique, execution, skills, etc.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:48:00 00:50:00
Bike x2
01:23:00 01:10:00
Run x2
01:11:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:48:00 00:50:00
01:23:00 01:10:00
01:11:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

James Petersen, Professional Coach

JP Elite

James is the Head Coach of JP Elite. He was the 2020 USAT Elite Development Coach of the Year and is a USAT ITU Level II Certified coach. He has extensive experience in developing elite triathletes for both World Triathlon and IM racing. He also works with age group athletes and have helped athletes of all ages accomplish their goals including multiple IRONMAN World Championship Qualifiers, Age Group National Champions, first time triathletes, and more. (Click "Read More" for accomplishments)

  • 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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