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]
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12 Week Training Plan Beginner – Sprint
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Mon |
Tues |
Wed |
Thu |
Fri |
Sat |
Sun |
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|
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! |