12 Week Training Plan Beginner – Sprint

Download Sprint Training Plan as a PDF

Mon

Tues

Wed

Thu

Fri

Sat

Sun

Week 1

2h 30m

OFF

Swim

400 yd

Bike

30m

Run

20m

Swim

500 yd

Bike

50m

Run

25m

Week 2

2h 50m

OFF

Swim

500 yd

Bike

40m

Run

20m

Swim

600 yd

Bike

55m

Run

30m

Week 3

3h 05m

OFF

Swim

600 yd

Bike

45m

Run

25m

Swim

700 yd

Bike

60m

Run

35m

Week 4

2h 10m

OFF

Swim

400 yd

Bike

30m

Run

15m

Swim

500 yd

Bike

45m

Run

20m

Week 5

3h 10m

OFF

Swim

600 yd

Bike

50m

Run

20m

Swim

800 yd

Bike

70m

Run

40m

Week 6

3h 45m

OFF

Swim

700 yd

Bike

60m

Run

25m

Swim

900 yd

Bike

80m

Run

45m

Week 7

4h 05m

OFF

Swim

800 yd

Brick

B 70m

R 10m

Run

30m

Swim

1000 yd

Bike

90m

Run

50m

Week 8

2h 25m

OFF

Swim

600 yd

Brick

B 30m

R 10m

Run

20m

Swim

600 yd

Bike

50m

Run

25m

Week 9

4h 15m

OFF

Swim

800 yd

Brick

B 60m

R 10m

Run

30m

Swim

1100 yd

Bike

100m

Run

55m

Week 10

4h 25m

T1

Swim

900 yd

Brick

B 70m

R 35m

OFF

Swim

1200 yd

Bike

120m

Run

60m

Week 11

5h 10m

T2

Swim

750 yd

Brick

B 65m

R 30m

OFF

Swim

900 yd

Bike

90m

Run

45m

Week 12

2h 55m

T1 & T2

Swim

500 yd

Brick

B 35m

R 25m

OFF

S 250yd

B 30m

R 10m

Gear Check

RACE!

//google analytics