Beginner 16-week Sprint triathlon plan

Average Weekly Training Hours 04:09
Training Load By Week
Average Weekly Training Hours 04:09
Training Load By Week

This program is designed for athletes new to structured triathlon training. The program assumes that athletes know how to swim. The first 4 weeks are 3 hours or under in order to become adjusted to a regular training schedule. The remaining weeks are in the 4-5 hour range with gradually increasing intensity. Training effort is explained via perceived effort (RPE) and/or heart rate. Modifications are offered for experience levels within the plan.

Sample Day 2
0:20:00
457m

Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest

(a 50 is 2 lengths of a 25 yard pool).

Sample Day 3
0:10:00
1mi

run 10 to 20 minutes easy, walk breaks as needed. A good starting routine is jog 2 minutes, walk 1 minute. You can adjust depending on your current fitness.

Sample Day 4
0:20:00
4mi

Ride 20 minutes easy. Could be on a spin bike or road bike.

Sample Day 4
0:40:00

WU: 5-10 minutes easy aerobic exercise
MS: Strength Maintenance (SM) strength phase
1-2 sets @ easy 15-20 reps, 1 set of moderate 6-10 reps, 2-3 minutes between sets:
Squats or leg press or lunges
Lat pulldowns
Seated rows or dips
The following continue with 2-3 sets of 15-20 at about 50% max load
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists (machine or medicine ball)
Your personal weakness(es) among: hip machines, calf raises, hamstring curls, glute extension, quad extensions & core. Don't try to do all, just 1 or 2.
Optional cooldown 5 minutes spin low resistance

Sample Day 5
0:20:00
457m

Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest

Sample Day 6
0:15:00
1.2mi

run 10 to 20 minutes easy, walk breaks as needed

Sample Day 7
0:30:00
6mi

Ride 30 minutes easy. Could be on a spin bike or road bike.

Marty Gaal, CSCS
|
1971

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.