Welcome to my 16-Week Beginner Triathlon Plan!

This plan is built for anyone taking on their first sprint triathlon or jumping back into training after a break. With a short lead-in time, every week counts, so I’ve packed in focused, achievable sessions to help you build fitness, confidence, and race readiness without feeling overwhelmed.

Who It’s For

This plan is perfect if you’re:

A beginner looking for structure and guidance

Short on time but committed to making progress

Keen to balance swim, bike, and run training effectively while still fitting life around it

What to Expect

You’ll get a clear mix of swim, bike, and run workouts each week, along with key brick sessions to prepare for race day. The plan builds gradually, with recovery built in to keep you fresh. You’ll finish the 12 weeks feeling fitter, more confident, and ready to enjoy your race experience.

You’ll also have access to your coach (me!) for help adjusting sessions around your schedule, or to calculate your training zones so you’re always training at the right effort.

What You’ll Need

A reliable bike (road, hybrid, or tri — whatever you have works!)

Access to a pool or open water (for later sessions)

Running shoes that suit your needs

GPS watch or app to track workouts

Optional: heart-rate monitor and basic strength gear (bands or bodyweight is fine)