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12 Week Sprint Distance Triathlon Training Plan

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12 Week Sprint Distance Triathlon Training Plan


marques garcia

All plans by this Coach


12 Weeks

Plan Description

12 Weeks Sprint Triathlon Training Plan:
Basic swim knowledge.
Basic Cycling knowledge.
Basic running shape.
This plan is suitable for someone who's moderately active. You can be a total beginner to triathlon and if you execute this plan, you will be able to complete your Sprint Distance.
(Please if you have any medical condition that may affect your training, make sure to get a medical clearance from your physician before attempting to undertake this activity.

Note: If you would like to turn this into a "live, virtually coached plan by me for a monthly fee, please contact me.

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
Other x2
00:12:00 00:30:00
Run x2
00:32:00 00:30:00
Swim x2
1,273m 914m
Bike x2
01:36:00 01:00:00
Strength x1
00:17:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
00:12:00 00:30:00
00:32:00 00:30:00
1,273m 914m
01:36:00 01:00:00
00:17:00 00:20:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marques Garcia

Strong2thefinishline Tri Club

- Master's Degree in Sports Sciences (with emphasis on corrective training/injury prevention)
- Certified IRONMAN Triathlon Coach, IMU
- TrainingPeaks Level-2 Coach
-Certified Running Coach, USATF
-Certified Swim Coach, ASCA
- Certified Clinical Exercise Physiologist -ACSM
- Certified Corrective Exercise Specialist- NASM
- Certified Strength and Conditioning Specialist – NSCA
- Certified PNF Stretch Specialist - ASFA
- 40 years coaching experience (18 as a Tri Coach)

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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