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Triathlon: Sprint Triathlon Race Plan, Beginner: 3.25 to 4.5 hrs/wk


Gale Bernhardt

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9 Weeks

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Plan Description

This 9-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running.

Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the Plan Preview to see if this training plan is right for you.

Swimming often gives people the most anxiety. Don't worry, I've got you covered. The first swim workout is 20 x 25 yards or meters, with a 10-second rest interval (RI) between each 25. For the purpose of this plan, yards and meters are exchangeable. If you need to do five sets of 4 x 25 to get started, that is an option as well.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
2:15 hrs 1:30 hrs
Run x3
1:02 hrs 0:45 hrs
Swim x2
—— ——
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
2:15 hrs 1:30 hrs
1:02 hrs 0:45 hrs
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

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