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


Gale Bernhardt

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12 Weeks

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Plan Description

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"

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:49 hrs 1:30 hrs
Day Offx2
—— ——
—— ——
0:35 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:49 hrs 1:30 hrs
Day Off
—— ——
—— ——
0:35 hrs 0:30 hrs

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