Your 12 Week Sprint Distance Beginner Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This 12 week plan is ideal for a beginner triathlete and perfect if you are aiming to finish your first Sprint triathlon race.
Before you begin you should comfortably swim and run for 30 minutes and cycle for 45 minutes and complete at least 3 total hours of aerobic exercise over seven days.
Your plan includes:
- Swimming, Cycling, Running and S&C Sessions
- FORM goggles session you can load to your goggles!
- Training and Racing Tips
- Strength sessions to help avoid injuries
- Video based and written sessions
- RPE and Heart Rate Session Targets
- Email Access to your Coach
The weekly training volume starts at approximately 4 hours in week 1 and peaks at approximately 6.5 hours in week 8.
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. 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.
My name is Karen and I live in the mountains of Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
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Good luck with your training and sprint triathlon event!
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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.