If you are looking for a sprint triathlon training plan for beginners, this 12 week training plan may be just what you need. A sprint triathlon is the perfect race for a first time triathlete to undertake. In just 3 months, you could be crossing the finish line of your very first triathlon! May novice triathletes are intimidated by the idea of training for their first race, however with a week by week guide like the one below, you can confidently focus on building your fitness and confidence without worrying about injury or overtraining.
What gear will I need for a sprint triathlon ?
If you’re a recreational athlete, you will probably already have most of what you need to train for your first sprint triathlon.
The essential equipment for triathlon includes a pair of running shoes, a bicycle and helmet, and a swim suit with goggles.
Cycling Gear for Triathlon:
If you don’t already own a bicycle you can borrow one before deciding if it’s time to purchase. A new bicycle helmet costs anywhere from $30 – $250 and up. As long as it is rated for impact, it will be safe to wear, so choose one that fits your head and feels comfortable. You don’t need to buy a fancy new or even used bike for your first triathlon. Wait until you have a few months of training under your belt and see how you enjoy it first.
Running Gear for Triathlon
If you don’t have a pair of running shoes, consider investing in a nice pair for $100-$150 at a running store or outlet store.
Swimming Gear for Triathlon
A women’s swim suit costs about $50 or less, mens suits (“jammers”) are usually $30 or less. Finally goggles range in price from $15-$50 depending on the materials and whether or not you need prescription goggles. The most important issue for goggles, like a bike helmet, is being sure they fit you well. They should seal to your face without any air leaks, and should feel comfortable around your eyes.
As an alternative you can consider purchasing a triathlon suit or a tri suit (also called a kit). A “tri kit” includes top and bottom, in either one or two pieces, that is worn through the entire race eliminating the need to change clothes at all.
Your 3 Month Sprint Triathlon Training Plan
You can successfully train for your first sprint triathlon in just 3 months, even if starting from scratch. If you’re not currently active, just try to get moving for the suggested durations. If you’re already fairly active, then you can train at the speeds that are comfortable for you, and add some intensity during months 2 and 3 according to the plan.
When in doubt go easier and shorter than listed, unless you’re 100% sure you can recover well between sessions. Better to be 5% undertrained than to overtrain even 1% and end up injured.
How to read a triathlon training plan workout
Shorthand is used to save space and typing when designing triathlon training plans. Looking for these shorthand codes in your sprint triathlon plan below.
WU: Warmup
MS: Main set
CD: Cool down
5′: Five minutes. A single apostrophe indicates minutes.
30″: Thirty seconds. A double apostrophe indicates seconds
1′ 30″: One minute, thirty seconds
(2′): Numbers in parentheses indicate a recover which can be A typical running session might look like this:
Run: WU: 5′, MS: 5 x 2′ jog (30″), CD: 5′
This means, Warmup (WU) for five minutes (5′), then 5 rounds of 2 minute (2′) jog and thirty second (30″) recovery. Cooldown five minutes. Your warmup and cooldown should be relatively easy, and finish a little faster than you started. Depending on your fitness level, your warmup could be walking, brisk walking, or running easily.
A typical swim session might read like this:
Swim: WU: 4 x 25 easy, rotate FP, MS: 10 x 25 brisk (10″), CD: 200 mod
This means, warmup with 4 25-yard swims (or 25 meter), rotating focal points (FP). A focal point is a single body part or movement that you focus on at a time, like relaxed neck, extended arm, long toes or legs. Check this article for a more detailed description of freestyle technique for triathlon swimming practices.
Finally a typical beginner or early plan bike session could like like this:
Bike: 30′ EZ.
This is pretty self explanatory. Ride your bike for 30 minutes with an easy effort.
A slightly more advanced bike workout might include a longer warmup with different segments like this:
WU: 5′ EZ, 5′ PC (80-100 rpm), 5′ as 30″ HC (30″)
This means the warmup will total 15 minutes, and is broken into 3 5 minute segments. the first 5 minutes is easy, the 2nd 5 minutes is Progressive Cadence (PC)., then 5 minutes High Cadence (HC).
Progressive cadence (PC) simply means to increase your cadence through the set. In this case, the suggestion is a range of 80 to 100 rpm. You can count your revolutions of a single leg for 15 seconds and multiply by 4. In this case, you would start with an a cadence around 80 and every minute or so add 5 rpm to the cadence, finishing at 100rpm. You don’t need to be exact with cadence, just try to follow the intended spirit of the suggestion. The idea is to practice with a range of cadences since triathlon cycling can occur on a lot of different terrains.
High cadence (HC) means to use the highest cadence you can comfortably hold for the duration of the interval, in this case 5 minutes. How do you know if your cadence is too high? If you feel your self bouncing in the seat or feel like you are stomping on the pedals, your cadence is too high for your current skill level. Back off a little until the path of the feet feels smoother and your bottom is fully supporting your body weight throughout the pedal cycle.
Spin Ups (SU) spin ups are short, typically 30 second efforts where you rapidly increase your cadence until you’re spinning as fast as you can without bouncing in the seat. For warmups, it’s important to be in a relatively easy gear when you start, so that you don’t end up having to use too much strength. The goal is to groove the pedal stroke around in a circle, and not to build strong legs.
Power Ups (PU) power ups are like spin ups, but they are done when you moving at a faster rate, around 10-15 mph, and you rapidly increase your cadence. as you speed up you may need to switch gears to maintain smooth contact with the pedals and not bounce in the seat. The goal of power ups is to learn how to apply power to the pedals quickly. This helps you build leg strength specific for cycling, learn how to accelerate and learn how to pass other cyclists or develop your sprint.
An advanced main set for the bike with intervals usually has the number of repeats followed by the type of activity. For example:
MS: 8 x 30″ Hard (90″)
This is a main set of 8 repeats of 30 seconds hard and 90 seconds recovery. “Hard” is relative and can mean shifting to a harder gear, riding at a higher cadence or both. It’s good to experiment in the beginning and learn your bike and your comfort with different gear combinations.
So a complete bike interval session could be noted like this:
Bike: WU: 5′ EZ, 5′ PC (80-100 rpm), 5′ as 30″ HC (30″), MS: 40′ Mod with 8 x 30″ Hard (90″), CD: 10′ EZ spin
The total duration of this example would be 65 minutes, and includes a 15 minute warmup, a 40 minute main session with the 16 minute interval session in the middle, and a 10 minute easy cooldown.
Notes on testing sessions
Time Trial: A time trial is a continuous effort of a specific distance. The goal is to 1) establish your current fitness level 2) measure progress in training and 3) help determine race day pacing and seeding in some cases
Running: Prior to a running time trial, it’s very important to be warmed up well. Often the warmup is aas long as the time trial itself. if your fitness is not able to support the suggested warmup prior to the time trial, then continue doing run sessions from prior weeks in the training plan with warmups, run/walk intervals and intensity intervals as suggested.
A great warmup for a run time trial is a 5 minute walk, followed by the Myrtl Routine, and another 3-5 minute walk. Within 10 minutes of finishing youe myrtle routine, perform the time trial for the duration or distance specified. For more details, read this article about the 20 minute Lactate Threshold Field test. Record your distance and heart rate as described in the article.
Swimming: A time trial can be any distance, but often triathletes will swim a continuous 400, 500, 750, 800, 1000, 1500 or 1650 yards (or meters). How to do it: Choose your favorite warmup of 10-15 minutes, like repeats of 25s or 50s with focal points you’ve found helpful. Then after a 2 minute break, swim 400 yards (or meters) at the fastest sustainable speed you can. If this is the first time you’ve done the test, you will want to start easily and gradually increase your pace by the end.
Ideally, you’ll swim the entire 400yards at the same pace for each 100. This may take several practice sessions to do, and that’s OK. It’s all a learning process! If you need to take brief rests during the swim, that’s fine, just try to limit it to 1-2 breaths if possible, and slow down enough to swim continuously. Over the next 2 months and on race day ,you will hopefully see some progress in your swim speed and gain confidence in pacing.
12 Week Sprint Triathlon Training Plan – Month by Month
Every 4 weeks has a focus for your training. Training should progress gradually towards your goal, so that on race day, you’re racing at speeds and efforts that you’ve practiced in training by gradually building your fitness and speed. This is called progressive overload and applies to your weekly gradually building on the prior weeks’ training, and the monthly training building on the prior month.
Month 1 – General Preparation and Strength
During this month you’ll focus on building consistency and getting used to working out 4-6 times per week for a short workout, with a longer session on the weekend, especially for the bicycle. You will begin doing strength and flexibility work as well. This month prepares you to begin building your endurance ability to complete the race distances in month 2.
Month 2 – Specific Preparation and Endurance
Specific preparation in a sprint triathlon training plan means that you’ll be adding time to your workouts building up to race distance or longer. On race day you want to have 100% confidence that you can complete your race! This month builds upon last month and we’ll get a little more specific with your intensity
Month 3 – Race Ready Speed and Pacing
The 3rd month involves adding any final speed touches that you’re capable of without getting injured. This means adding a more intensity to mimic race day demands. You’ll do your longest workouts in the 2 weeks before your race. The final week you will begin to decrease your training durations, this is called taper. By race day you’ll be fresh AND fit for your first sprint triathlon!
How many Triathlon Training Sessions Should I Do Weekly?
For a sprint triathlon training plan, you can distribute these six training sessions throughout the week, leaving at least 1 or 2 days between the same sport. Take 1 day completely free of “workouts”, but you may do some stretching on that day. If you need to double up and do 2 workouts in one day, try to leave 3 hours or more in between sessions. For example a short run before work, then at lunch time, head to the gym for a swim.
A simple approach could be:
Monday – Run 1, Yoga – Sun salutations
Tuesday – Bike 1
Wednesday – Swim 1
Thursday – Run 2
Friday – Bike 2, yoga – sun salutations
Saturday – Swim 2
Sunday – Rest
Sprint Triathlon Training Plan – Month 1
Weeks 1-4 of your 12 week sprint triathlon training plan focus on consistency, basic technique and getting into the habit of training. Here are the weekly workouts for the first 4 weeks of your short course training plan. If you currently run or run / walk up to 20 minutes, can swim several lengths of the pool including rests, for up to 20 minutes, and can ride your bike for 30 minutes you are ready to start this plan.
Week 1:
Run 1:
20 minutes conversational jog. If you can’t run 20 minutes continuously, walk for 5 minutes, then alternate 1 min jog, 1 minute walk for 5 rounds, then walk briskly another 5 minutes.
Shorthand: WU 5′ walk, MS: 5 x 1′ jog (1′ walk), CD 5′ walk
Run 2:
25 minutes conversational run OR WU: 5′ walk, MS 8 x 1′ jog(1′ walk), CD 5′ walk .
Try to gradually increase the amount of time you are able to continuously run.
Bike 1:
30 minutes of easy riding. Get used to your bike, change gears frequently to become accustomed to how they work.
Bike 2:
50 minutes of easy riding. For this ride, focus on staying in a gear that lets you pedal at a cadence of around 90 rpm.
Swim 1:
8-10 Rounds of 4 x 25 (total 400-500 yards) For details on form cues, please see Practice Sprint-A
Swim 2:
Alternate sets. 2 rounds of 4 x 25, 2 rounds of 4 x 50, 2 rounds of 4 x 25 For details on swim training technique for this session, see Practice Sprint-B
Core/Flexibility: For the first week, keep things simple with some basic flexibility. I like to do 10-15 minutes of Sun Salutes as soon as I get dressed in the morning before starting other activities. Here is a video of the basic sun salute. Perform 3-4 of these to start your day, and it will take only 10-15 minutes.
Week 2:
These sessions build on the last weeks’ runs, still easy effort, try to increase your ability to run continuously if you’re not able to do the full duration yet of running
Runs 1: WU: 5′ walk, MS: 15′ easy. OR WU 5′ walk, MS: 5 x 2′ jog (1′ walk), CD 5′ walk
Run 2: WU: 5′ walk, MS: 25′ easy. . OR WU 5′ walk, MS: 10x 1′ jog (1′ walk), CD 5′ walk
Bike 1: WU: 5 min ez, 5 min PC. MS: 25′ steady with mixed hills. CD: 5 minutes flat & easy. Swimming Sessions
Bike 2: WU: 5 min EZ, 6 min as 4 x 30″ spin-up (90″), 4′ EZ with PC (85-100). MS: 40′ steady, on varied terrain.
Swim 1: WU: 4 x 25 (5 Breaths) Relaxed head, lengthened body. MS: 4 x 25 (5-10 breaths), 2 x 50 (5-10 breaths), 4 x 25 (5-10 breaths). CD: 4 x 25 (5 breaths) For triathlon swimming technique focus, see Practice Sprint-B
Swim 2: WU: 6 x 25 (5 breaths), MS: 4 x 25, 3 x 50, 2 x 75, 1 x 100 (as needed). CD: 2-4 x 50. For triathlon swimming technique focus, see Practice Sprint-C
Core/Flexibility: Add in yoga 3 days this week Here is a video of the basic sun salute. Perform 3-4 of these to start your day, and it will take only 10-15 minutes.
Week 3:
These sessions build on the last weeks’ runs, still easy effort, try to increase your ability to run continuously if you’re not able to do the full duration yet of running
Runs 1: WU: 5′ walk, MS: 20′ easy. OR WU 5′ walk, MS: 5 x 2′ jog (1′ walk), CD 5′ walk
Run 2: WU: 5′ walk, MS: 35′ easy. . OR WU 5′ walk, MS: 10x 90″ jog (30″ walk), CD 5′ walk
Bike 1: WU: 5 min ez, 5 min PC. MS: 30′ steady with 3 x 30″ SU (30″) and 3 x 30″ PU (1′) CD: 5 minutes flat & easy.
Bike 2: WU: 5 min EZ, 6 min as 4 x 30″ spin-up (90″), 4′ EZ with PC (85-100). MS: 10′ steady, 10′ moderate, 10′ harder on varied terrain. CD: 10 min easy spinning
Swim 1: WU: 6 x 25 (5 breaths), MS: 4 x 25, 3 x 50, 2 x 75, 1 x 100 (as needed). CD: 2-4 x 50. For triathlon swimming technique focus, see Practice Sprint-C
Swim 2: WU: 4 x 50 (5 breaths), MS: 3 Rounds of 4 x 50 (5-10 breaths), CD: 2-4 x 50 see Practice Sprint-D
Strength: This week continue to do Sun Salutes in the morning several days a week. Add the Myrtl routine before each run for the next 2 weeks. Set aside 10-15 minutes for this as part of your warmup.
Week 4: Recovery & a Swim Test
This is the final week of month 1 foundations and everything is a little bit easier because of the rest week. Use the extra time to read up on some inspirational stories about triathletes, listen to an episode of Tri 2 Listen – The Podcast for Curious Triathletes, or just relax with no particular goal in mind! If you’re feeling restless this week, that’s normal, try to do a leisurely walk each day to help burn off some energy without stressing your muscles and joints.
We will also do a swim test this week, a continuous 400 yard swim. If you need to take brief rests during the swim, that’s fine, just try to limit it to 1-2 breaths if possible, and slow down enough to swim continuously. Over the next 2 months and on race day ,you will hopefully see some progress in your swim speed and gain confidence in pacing.
Run 1: WU: 5′ walk, MS: 20′ easy. OR WU 5′ walk, MS: 5 x 2′ jog (1′ walk), CD 5′ walk
Run 2: WU: 5′ walk, MS: 35′ easy. . OR WU 5′ walk, MS: 10x 90″ jog (30″ walk), CD 5′ walk
Bike 1: WU: 5 min ez, 5 min PC. MS: 30′ steady with 3 x 30″ SU (30″) and 3 x 30″ PU (1′) CD: 5 minutes flat & easy.
Bike 2: WU: 5 min EZ, 6 min as 4 x 30″ spin-up (90″), 4′ EZ with PC (85-100). MS: 10′ steady, 10′ moderate, 10′ harder on varied terrain. CD: 10 min easy spinning
Swim 1: 8-10 Rounds of 4 x 25 (total 400-500 yards) see Practice Sprint-A
Swim 2: 400yd Time Trial (see description in the article intro on this page)
Strength: Continue Sun salutes x 2, and the Myrtl routine x 2 in different days or do one in the AM and one in the PM. It’s safe to do these most days of the week if you like.
Sprint Triathlon Training Plan – Month 2
Weeks 5 through 8 will focus on continuing to build specific fitness for your race distance by increasing the intensity some. Additionally we’ll focus on improving your endurance so you can do each leg continuously with minimal rest. By now you can hopefully run continuously for 20-30 minutes at an easy pace. If not that’s OK too…you’re on track for your personal body type and starting point! But we’re going to test your fitness this month for running with a 20 minute time trial, similar to the swim test you did last week.
We’ll also do a cycling time trial in 2 weeks, so take some time to look for an ideal area to do this…one ideally without traffic or stoplights that could slow you down. A wide shoulder for added safety is ideal since during your time trial effort you’ll be working hard and may be less in tune with your surroundings. Safety is paramount and it’s assumed that you are always riding with a helmet!
Finally we will introduce Transition runs after each biking session. A transition run is a very short 5-15 minute run immediately after finishing your bike. the purpose is to help you get used to the triathlon format, where running off the bike can be a big shock to your legs unless you practice it regularly during your training. Next month we’ll do longer sessions called bricks but for this month we’ll introduce very short transitions.
Week 5
For your swims this week and going forward unless specified, use your average pace from your 400yd Time trial in week 4 as your target pace in your main set. Forr Example: if your 400 yd time trial was 8:00 exactly, your pace per 25 is :30. Swim each 25 at :30, Swim each 50 at 1:00, swim each 75 at 1:30, and swim the 100 at 2:00. Some workouts will specify faster or slower paces based around your time trial pace. For example the 2nd swim this week asks you to subtract 1 second per repeat in each round.
Run 1: 20 minute Time Trial / Field Test. Be sure to be well warmed up. If you’ can’t currently complete this field test, then do a warmup, followed by 20 minutes of run/ walk intervals, trying to increase the duration of continuous running (suggested 3′ run, 1′ walk) if needed.
Run 2: WU: 5′ walk, Clockwork Lunge, MS: 35′ continuous run. Take breaks every 5 minutes if needed. Zone 2 (from your 20 minute field test results).
Bike 1: WU: 5′ easy spin, 5′ PC (80-100), 5′ with 3 x PU (1′ recovery), 3′ easy. MS: 30′ moderate terrain, work on hill climbing with cadence around 70-80. CD: 5′ easy.
Bike 2: 20 minute Cycling Time Trial / Field Test. Make sure to leave at least 48 hours between this test and the run test this week. Record your distance covered and your heart rate zones.
Swim 1:
WU: 6 x 25 (5 breaths), MS: 4 x 25, 3 x 50, 2 x 75, 1 x 100 (as needed). CD: 2-4 x 50. For triathlon swimming technique focus, see Practice Sprint-C
These are all done at your 400 time trial pace.
Swim 2: WU: 4 x 50 (5 breaths), MS: 3 Rounds of 4 x 50 (5-10 breaths), CD: 2-4 x 50 see Practice Sprint-D
For each of the 4 repeats within each round of your main set, try to subtract 1 second exactly. Example: if your 400 yd time trial was 8:00 exactly, your pace per 50 is 1:00. You would try to swim 3 rounds of 4 x50 with target paces of (1:00, :59, :58, :57). Try to improve your accuracy with each round.
Strength/Core/Mobility: this week include 2 x sun salutes, 2 x myrtle routines and 2x Core A workout
Week 6
If you were able to complete the threshold field test from last week for the bike and run, and calculated your heart rate training zones, use those zones until your next field test in Month 3. If you still cannot run continuously for the entire run, then choose the jog/walk variation. For the bike you’ll be using your training zones as well. Expect them to be lower than your running zones.
For the longer cycling workouts no specific warmup is provided…you’ll have plenty of time on your ride to start out easy, spin up your legs a few times and just enjoy the riding. It’s expected that you incorporate your warmup into the ride however, don’t just go out and hammer from the start!
Runs 1: WU: 5′ walk, MS: 3 x 5′ Zone 4 (2′ Zone 2) CD: walk until HR and breathing normalizes. OR WU 5′ walk, MS: 5 x 2′ jog (1′ walk), CD 5′ walk
Run 2: WU: 5′ walk, MS: 40′ Zone 2 . OR WU 5′ walk, MS: 10x 3′ jog (30″ walk), CD 5′ walk
Bike 1: WU: 5 min EZ, 6 min as 4 x 30″ spin-up (90″), 4′ EZ with PC (85-100). MS: 10′ Zone 2, 10′ zone 3, 10′ zone 4 on varied terrain. CD: 10 min zone 1-2
Bike 2: 80′ Zone 2/3 cycling (moderate effort) on varied terrain.
Swim 1: WU: 4 x 50 (5 breaths), MS: 3 Rounds of 4 x 50 (5-10 breaths), CD: 2-4 x 50 see Practice Sprint-D
Swim 2: WU: 3 x 100 (5 breaths), MS: 3 Rounds of 5 x 50 (5 breaths), CD: 2-4 x 50
For each of the 4 repeats within each round of your main set, try to subtract 1 second exactly. Example: if your 400 yd time trial was 8:00 exactly, your pace per 50 is 1:00. You would try to swim 3 rounds of 4 x50 with target paces of (1:00, :59, :58, :57). Try to improve your accuracy with each round.
Strength/Core/Mobility: this week include 2 x sun salutes, 2 x myrtle routines and 2x Core B workout
Week 7
This week we introduce transition runs also known as bricks, which are short runs immediately after the bike. Try to get your bike safely stored, and change into running shoes as soon as possible afterwards. if you can have someone watch your bike and are not afraid of it being taken, then just lean it against a fence post and change shoes. How quickly can you do the transition? For the next 3 weeks we stick with very short transitions to let you get used to it. In the final weeks before your race we will increase the duration.
For swimming you can continue to swim in shorter repeats of 25-100 yards, but I strongly encourage you to try to swim longer repeats, up to 400 yards if you like. Ways to get closer to swimming continuously include swimming easier so you use less energy, and also taking less rest between intervals. Up to this point I’ve used breathing as a rest interval (5 breaths). This week and onward we’ll start using the pace clock or your watch and measuring rest in seconds. During your race, you’ll want to swim continuously if possible so practice decreasing your rest, switching strokes to swim continuously (50 free, 25 of breaststroke or back stroke), or treading water if needed.
Run 1: WU: 5′ walk, MS: 4 x 5′ Zone 4 (2′ Zone 2) CD: 5′ walk until HR recovers OR WU 5′ walk, MS: 10x 1′ jog (1′ walk), CD 5′ walk
Run 2: WU: 5′ walk, MS: 45′ Zone 2 OR WU 5′ walk, MS: 8 x 5′ jog (30″ walk), CD 5′ walk
Bike / Brick 1: WU: 10 min EZ. MS: Alternate 6 rounds of: 5′ zone 2 & 5′ zone 4. Immediately change into running shoes and run easily for 10 minutes after your bike. Try to focus on getting your hips opened up and lengthening your stride behind you.
Bike 2: 90′ Zone 2/3 cycling (moderate effort) on varied terrain.
Swim 1: WU: 4 x 75 (10″) MS: 100 @ 400TT pace (10″ rest), 4 x 25 faster (20″ rest). Repeat 3 times for 800 yds main set. CD: 100 easy
Swim 2: WU: 4 x 75 (10:) MS: 2 Rounds of descending ladder all @ 400TT pace: 200, 150, 100, 50 with (10-20″ rest) . CD: 100 easy
Strength/Core/Mobility: this week include 2 x sun salutes, 2 x myrtle routines and 1x each Core A & B workout
Week 8
This is a recovery week overall. Total workout distances are shorter but the intensity is ramping up. Get ready for a mini race simulate with your 2nd short brick, and a swim time trial this week. A new running activity this week is called Pickups. Pickups are short 15-30″ increases in speed, to something faster than your threshold effort, but not quite a sprint. They are designed to get the legs moving faster which can help improve efficiency and speed.
Run 1: WU: Clock Lunges MS: 20 Minutes Easy running with 3 x 30″ Pickups, recovery 2-3′ between
Run 2: WU: Clock Lunges MS: 25 minutes easy running with 5 x 30″ pickups recovery 2-3′ between
Bike / Brick 1: WU: 5min EZ. MS: 5 min ramp from Zone 2 to Zone 4, then 25 minutes Zone 4 (race intensity) Immediately change into running shoes and run moderately for 10 minutes after your bike. Try to focus on getting your hips opened up and lengthening your stride behind you.
Bike 2: 50′ Zone 2/3 cycling (moderate effort) on varied terrain.
Swim 1: WU: 4 x 25 start @ 400 TT pace, and decrease by 2 seconds each 25. 100 yards easy MS: 1 x 400 continuously. CD: 4 x 50
Swim 2: 400yd Time Trial (see description in the article intro on this page)
Strength/Core/Mobility: this week include 2 x sun salutes, 2 x myrtle routines and 1x each Core A & B workout
Sprint Triathlon Training Plan – Month 3
Weeks 9 through 12 will focus on preparing you for your upcoming race with the addition of brick workouts that build on the transition workouts. You’ll practice race specific sessions by increasing your intensity to what you think you can sustain on race day based on your recent fitness tests! Here is where the rubber meets the road…you’ve been consistent in training and following this plan.
Use your new swim TT from Week 8 for paces as indicated…hopefully you’ve seen some improvement.
Week 9
This is a big week! We are re-testing your run and bike thresholds with a field test. Be sure you do the same routes from before and record your distance and heart rate. Hopefully you’ll see that you’ve covered more ground in the 20 minute run.
This week your swims will have a few difference paces. Do your best to swim easier than your 400TT pace by relaxing your recover and lengthening in the water to conserve energy when the pace is supposed to be SLOWER, like during the 10x 100 set. I’ve suggested swimming this 5-7% slower than your 400 TT pace.
Example: if you swam your 400TT in 2:00, 5% slower would be 2:06 and 7% slower would be 2:08 if these paces are too slow and you feel like you’re sinking or wobbling too much, you can swim faster but make sure your rests are limited to the time suggested so you don’t go out to fast for the set.
We are also increasing the brick run to closer approximate your race day. Pay attention to the intensity suggested, which will simulate race day adrenaline and help you determine if you’re going at an appropriate pace for your race. You want to try to maintain teh same effort, rather than going out too fast and having to slow down at the end of the bike.
If you know your race’s bike course, this week would be a great time to do the training on the actual course, or at least the actual race distance followed by a 15-20′ brick.
Run 1: 20 minute Time Trial / Field Test. Be sure to be well warmed up. If you’ can’t currently complete this field test, then do a warmup, followed by 20 minutes of run/ walk intervals, trying to increase the duration of continuous running (suggested 3′ run, 1′ walk) if needed.
Run 2: WU: Clock Lunges MS: 50 minutes easy running with 10 x 20″ pickups recovery 2-3′ between OR MS: 5 rounds of 8′ jog (2′ walk).
Bike 1: 20 minute Cycling Time Trial / Field Test. Make sure to leave at least 48 hours between this test and the run test this week. Record your distance covered and your heart rate zones.
Bike 2: WU: 10 min EZ. MS: Alternate 4 rounds of: 8′ zone 4 & 2′ zone 2, Final 10 min ride high zone 3, then Immediately change into running shoes and run easily for 10 minutes after your bike. Try to focus on getting your hips opened up and lengthening your stride behind you.
Swim 1: WU: 4 x 75 (10″) MS: 200 @ 400TT pace (10″ rest), 2 x 25 faster (20″ rest). Repeat 3 times for 750 yds main set. CD: 100 easy
Practice sighting the opposite end of the pool on outstretched arms. Practice swimming a length without goggles and trying to put them on halfway down. Try to think of any other swim obstacles or mishaps you’ve heard of friends having…try to replicate them again today to gain confidence in race day trouble shooting.
Swim 2: WU: 4 x 75 (10:) MS: 10 x 100 @ 400TT pace minus 5-10% (10″ RI) CD: 100 easy
Strength/Core/Mobility: 3 strength workouts this week as Core A, Core B, then Core A with 1 or 2 days off in between. Continue Sun salutes and myrtle routine on the other days of the week
Week 10 – Race Simulation and Pacing
This week continue refining your brick paces and energy, increasing the run to at least 20 minutes. If you’re feeling like you want to try the races distance for your brick, this week is a great time to do that and gain your confidence. If you stick with the plan, you’ll be fine too. It’s designed to have the bike a little on the longer side, to help with your cycling fitness since that is the majority of the race.
Transition 1: Practice the transition from swim to bike 5-10 times in a row.
Run 1: This week’s short run is part of your brick workout
Run 2: WU: Clock Lunges MS: 60 minutes easy running with 3 x 10′ Zone 3 recovery 2-3′ between OR MS: 12 rounds of 4′ jog (1′ walk).
Bike/Run Brick and Race Simulation: WU: 10 min EZ. MS: Alternate 6 rounds of: 5′ zone 2 & 5′ zone 4. Immediately change into running shoes and run for 5 minutes easy, then increase pace slightly every 5 minutes for a total of 25 minutes run or run/walk after your bike. Try to focus on getting your hips opened up and lengthening your stride behind you early in the run, and keepign your steps quick later in the run.
This is a good day to run the race course as part of your brick, or if you don’t live near, measure out an area the same distance as the race. It’s fine to run 10-15% less distance than on race day and still have it be very similar to your race in terms of energy & effort.
Bike 2: 120′ Zone 2/3 cycling (moderate effort) on varied terrain.
Swim 1: WU: 4 x 25 start @ 400 TT pace, and decrease by 2 seconds each 25. 100 yards easy MS: 2 x 400 at 400 pace – 3-5 sec/100. CD: 4 x 50
Swim 2: WU: 4 x 75 descend by 25s(10:) MS: 6 x 200 @ 400TT pace minus 5-10% (10″ RI) CD: 100 easy
Practice sighting the opposite end of the pool on outstretched arms. Practice swimming a length without goggles and trying to put them on halfway down. Try to think of any other swim obstacles or mishaps you’ve heard of friends having…try to replicate them again today to gain confidence in race day trouble shooting.
Strength/Core/Mobility: 3 strength workouts this week as Core B, Core A, Core B with 1 or 2 days off in between. Continue Sun salutes and myrtle routine on the other days of the week
Week 11- Final Preparations
This is your final week before race day! You’ll have one more opportunity to do a race simulation and build confidence before your race. Your workouts this week are focused on race day efforts, and transition practices. Pack your race day bag on Monday this week, and use that bag for transition and brick practice. Make notes about what works and what doesn’t. Practice repacking your bag each evening before bed to get used to what items go where in your bag.
Transition 2: Practice the transition from bike to run 5-10 times in a row
Run 1: Your brick this week counts as a run.
Run 2: WU: Clock Lunges MS: 60 minutes easy running with 3 x 10′ Zone 3 recovery 2-3′ between OR MS: 12 rounds of 4′ jog (1′ walk).
Bike/Run Brick and Race Simulation: WU: 15 min EZ. MS: Alternate 5 x 8′ Zone 4 (2′ Zone 2) . 35′ Run Brick. If you can do this at the race course, that is ideal. otherwise Measure out a 5k where you can do this brick. If you’re running a 5k faster than 35 minutes, see if you can add the extra time on the end, it won’t hurt you and you’ll be confident for race day. If you’re running slower than 35′ for a 5k, just stick with the run walk patter that works best for you, and continue that on race day as a proven strategy.
Bike 2: 90′ Zone 2/3 cycling (moderate effort) on varied terrain.
Swim 1: WU: 4 x 50 (5 breaths), MS: 3 Rounds of 4 x 50 (5″ rest), CD: 2-4 x 50 see Practice Sprint-D
During these swims, practice sighting the opposite end of the pool on outstretched arms. Practice swimming a length without goggles and trying to put them on halfway down. Try to think of any other swim obstacles or mishaps you’ve heard of friends having…try to replicate them again today to gain confidence in race day trouble shooting.
Swim 2: WU: 3 x 100 (5 breaths), MS: 5 Rounds of 3 x 50 (5″) 15-30″ recovery between rounds, CD: 2-4 x 50
For each of the 3 repeats within each round of your main set, try to subtract 2 seconds exactly. Try to improve your accuracy with each round.
Strength/Core/Mobility: 3 strength workouts this week as Core A, Core B, then Core A with 1 or 2 days off in between. Continue Sun salutes and myrtle routine on the other days of the week
Week 12 – Race Week
This week has a lot of small details that are simply review of what you’ve done before. The sessions are very short, and focused on pre race mobility, staying energized and preparing for the actual race day course if possible.
Transitions 1/2: Practice your swim to bike and bike to run transitions at least 5 times each this week. You can even set up transition in your home office and practice during quick breaks…the boss will never know!
Run 1: Your Brick session this week is your primary run
Run 2: Pre-race run. Do this the day before your race! Lace up your shoes. Do your Clock Lunges followed by a 5 minute jog. Then do three 30 second strides with 2′ walking between each one. Finish up with 5 minutes easy jogging or walking. htat’s it! Pack your shoes in your race bag for tomorrow.
Bike 1 / Run 1 / Brick: 35 ‘ Bike, 20’ Run. A short pre-race brick as a final check for logistics and to loosen the legs.
Bike 2: 30′ ride, working through all your gears and make sure they are working withotu skipping and bicycle brakes work, shoes are tightened if using clipless pedals, and helmet is in good working condition. Do this 1 or 2 days before the race, at the race venue if possible.
Swim 1: Easy stretch out swim. Just get in the water and do a continuous 500 yd swim or 5 x 100. Practice sighting the opposite end of the pool on outstretched arms. Practice swimming a length without goggles and trying to put them on halfway down. Try to think of any other swim obstacles or mishaps you’ve heard of friends having…try to replicate them again today to gain confidence in race day trouble shooting.
Swim 2: Day before race at venue if possible: 250 yards or 5 minutes at the start and finish of the swim, OR if you feel confident and there is access, swim the race course noting navigational aids along the course. Run/jog/walk from swim exit to transition area to where your bike will be if you know. If you don’t just run to the transition area and out the run exit for familiarity
Strength/Core/Mobility: This week focus on the activities that have felt good to you but are not strenuous. Sun salutes, myrtle routines or a favorite yoga routine as long as it’s non-taxing. Do this twice this week. If you decide to get a massage, make sure it is at least 3 days prior to the race.
Race Day! This is it! you’ve trained, you’ve prepared, you’ve done your bricks, your transitions, had at least two race simulations and previewed the race course. Be present in each moment and enjoy your first triathlon.
Triathlon Training Plan Summary (12 week beginner sprint)
This sprint triathlon training plan for beginners contains just enough intensity to get you comfortable managing the race day adrenaline for your very first sprint triathlon race! 12 weeks of triathlon training, or 3 months of preparation is plenty to help you build confidence and fitness for your first triathlon. Questions? feel free to contact Coach Suzanne to get clarification on this plan (I read all of my emails and reply as best I can!)
If you prefer to follow this plan online, you can purchase it at Training Peaks (link coming soon). This way you can track your training, keep a detailed workout diary and make the most of your training time for your first Sprint Triathlon Training Plan!