Your 16 Week Sprint Distance Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This 16-week training plan is designed to get a novice triathlete through a sprint distance triathlon. It is not a complex or hugely time-consuming programme; it will get you to the finish line in good shape.
In order to be able complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 400m continuously, you can cycle for 20 mins and run for 15 mins. You should consult your doctor before embarking on any physical fitness training.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. Ideally some of the running session should be done on a 400m track. There is a water running option every week as a low impact alternative to running.
We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
The Plan Includes:
- Swim, Bike, Run & Transition Sessions
- Strength & Conditioning session to help prevent injuries (from a NASM Personal Trainer)
- Water Running or Aqua Jogging low impact options for running to reduce strain on your joints
- Train to RPE or Heart Rate
- Bike Power Sessions
- Indoor training options
- Access to your coach via email
- Training and Racing Tips
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Kick off Emails During checkout, please check the box to share your email address. This allows me to send you an introductory kick off email and your free 30-day Training Peaks premium coupon. I will also email you hints & tips specific to the relevant part of the plan and you get a chance to ask questions, so you get the best from your training and ready for race day!
Good luck with your training and triathlon event!
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.