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Sprint Triathlon Training Plan (Beginner, 12 weeks, Sunday Race)

Browse More Plans

Sprint Triathlon Training Plan (Beginner, 12 weeks, Sunday Race)

Author

Carly Guggemos

All plans by this Coach

Length

12 Weeks

Plan Description

Designed for the beginner triathlete in mind. This 12 week structured plan will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).

The plan includes 2 workouts each week of swim, bike and run plus a BRICK starting in week 5 and ranges from 2:45 to 5:30 hours (max) of training per week with Monday as the designated off day.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 50 meters or yards continuously
• Bike: 40 minutes
• Run or Run/Walk: 30 minutes

Questions? Please visit us on the web at Organiccoaching.biz

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day

Rest
No detail
Tuesday

Swim #1

Swim00:20:00549 mStructured Workout
Warm up:
2 x 50 easy w/ 30 sec rest
4 x 25 kick w/ 15 sec rest between

Main Set:
4 x 50 w/ 30 sec rest between. Try to hit the same time each 50.
4 x 25 swim. Counting strokes per length and try to an even number of strokes.

Cool down:
2 x 50 easy w/ 30 sec rest
Details

Run #1

Run00:20:0016 TSSStructured Workout
Warm up:
5 minutes easy RPE 3

Main Set:
10 minutes as 1 min running (RPE 6), 1 min easy (RPE 3).

Cool down:
5 minutes easy RPE 3 to let the HR come back down.
Details
Wednesday

Bike #1

Bike00:30:0028 TSSStructured Workout
Warm up:
10 minutes easy RPE 3

Main set:
15 minutes at your aerobic RPE 6

Cool down:
5 minutes easy RPE 3 to bringing the HR back down.
Details
Thursday

Swim #2

Swim00:20:00549 mStructured Workout
Warm up:
100 easy swim
4 x 25 swim, changing breathing pattern ( Breath every 4th stroke on the first 2, then every 3rd stroke, and then every 2nd stroke)

Main Set:
6 x 50 swim w/ 30 sec rest between. Try to keep the time the same for each 50.

Cool down:
100 easy swim
Details
Friday

Rest Day

Rest
No detail
Saturday

Aerobic Endurance

Bike00:45:0043 TSSStructured Workout
Warm up:
10 minutes easy RPE 3

Main set:
25 minutes RPE 6 building your aerobic endurance.

Cool down:
10 minutes easy RPE 3, allow for the HR to come back down.
Details
Sunday

Endurance Run

Run00:30:0028 TSSStructured Workout
Warm up:
10 minutes easy RPE 3

Main set:
15 minutes in your aerobic zone (RPE 6).

Cool down:
5 min easy RPE 3, bringing the HR back down.
Details

Friday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:13:00 00:50:00
Bike x2
01:41:00 01:05:00
Swim x2
01:02:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
01:13:00 00:50:00
Bike Bike
01:41:00 01:05:00
Swim Swim
01:02:00 00:45:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Carly Guggemos

Organic Coaching LLC

Triathlon is about so much more than putting together a strong swim, bike and run. It’s about looking at the big picture and the process of setting goals, being determined to reach those goals and most importantly, believing in yourself and the learning that takes place along the way! Carly is structured, data-driven, and supportive in her approach to coaching. Fully customized training plans that fit your schedule and goals while maintaining life’s balance.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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