8-week beginner's training plan for a super-sprint triathlon. This plan is aimed to get you ready to finish a 400-750m swim + 15-20km bike + 5km run. It is a stand-alone plan with no communication with a coach.
A waterproof watch with a stopwatch function is useful for all workouts.
Swim - suit, goggles (two pair), cap if needed
Bike - bike, helmet, sweat band(?), shoes (could be same shoes you run in), socks(?), sunglasses, padded bike shorts (no underwear worn under bike shorts, shorts should double for a swim suit on race day), shirt/top, chamois lubricant (apply to the pad on the bike shorts and/or to your groin area - products like Body Glide, or a skin moisturizer also works and is less expensive). Note - avoid swimming in your bike shorts too often, the pool chemicals can hurt the fabric.
Run - shoes, sunglasses, hat(?), clothes, socks(?).
On race day, I recommend wearing the same shorts and shirt/top on the swim, bike, and run as long as you have practiced some form of that at least twice. Men, you could take take off your shirt for the swim; women, usually a sports bra top for the swim (you could wear a swimsuit, but a one-piece suit may cause groin irritation on the bike - be sure to try it several times before the race).
If you are SOFA-status and stationed on Okinawa, Japan, you can learn more about custom training plans through MCCS: https://www.okinawa.usmc-mccs.org/recreation-fitness/swimming/aquatics-program/triathlon-training
By downloading this training plan, the user is certifying that they are medically cleared with no restrictions for using this training plan and that they are fit to participate in this training plan.
Looking for a triathlon training plan to help you reach your potential? My custom training plans are designed to do just that! Plans include swim, bike, and/or run workouts designed to get you to the start line in peak condition. They are posted on Training Peaks Premium so you can access them anyplace, anytime. Weekly communication with the coach is included. Open to SOFA-status adults. At a minimum, a smart watch with GPS and a heart rate monitor chest strap or arm strap is highly recommended.