12 Week Beginner Sprint Training Plan PDF

Download a PDF of this 12 Week Beginner Sprint Training plan by entering your email below.  You can print this page as well, but it looks a lot nicer from the PDF!

This is the successful training plan that thousands of first time finishers have used for their first sprint triathlon.   You may think I’m exaggerating…but over 15,000 people have downloaded this exact same plan!

You can receive a 1 page PDF of the plan right here, which is perfect for printing out where you can see it daily.

Or if you’d like the full 30 page First TIme Finishers Training Manual, you can navigate that page by clicking the title or by clicking here. [Link Coming Soon]

12 Week Training Plan Beginner – Sprint

 

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!

Freestyle Swimmer Struggling to Breath

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