Triathlon: Sprint Triathlon Race Plan, Beginner: 2.5 to 3.75 hrs/wk

Average Weekly Training Hours 02:25
Training Load By Week
Average Weekly Training Hours 02:25
Training Load By Week

This 12-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 or running and walking.

This training plan is written for a currently hibernating athlete needing a new goal. This athlete is presently not swimming, does minimal cycling, is not running and needs some inspiration/motivation. Before beginning the program, you are capable of swimming 50 yards (or meters) nonstop, cycling 30 minutes three times per week and you may do other aerobic activities at the gym. You are currently not running and may have some running experience in your past. This plan includes a run/walk option to build your running endurance.

Please refer to the Plan Preview link to preview the first two weeks of the plan. At the end of the plan you will have the fitness to complete your first sprint distance triathlon!

Whether you use this plan to complete a competitive event or you stage your own personal event, the plan can guide you to improved fitness.

You can find more training plan choices at THIS HOT LINK.

Originally appeared in “Triathlete Magazine"

Sample Day 3
0:10:12

This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zones 1-2.

Sample Day 3
0:30:00

Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.

Sample Day 5
0:15:00

This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zones 1-2.

Sample Day 5
0:30:00

Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.

Sample Day 6
0:45:00

Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.

Sample Day 10
0:15:00

This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zones 1-2.

Sample Day 10
0:30:00

Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.

Gale Bernhardt
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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 www.galebernhardt.com