12 Week Beginner Sprint Training Plan PDF

Get Your FREE 12-Week Beginner Sprint Training Plan!

Enter your email below and instantly download a PDF version of this proven training plan. Not only is it convenient for printing, but it also offers a visually appealing layout that enhances your training experience!

Join the ranks of successful first-time finishers who have achieved their sprint triathlon goals with this very training plan. Believe it or not, more than 15,000 individuals have already downloaded and benefited from the exact same plan!

By signing up, you’ll receive a concise 1-page PDF version of the plan, perfectly suited for daily reference and motivation.

Looking for even more comprehensive guidance? Discover the complete 30-page First Time Finishers Training Manual! Simply click the title or follow this link. [Link Coming Soon]

Enter your email now and kick-start your sprint triathlon journey with the right training plan in hand!

[et_bloom_inline optin_id=”optin_1″]

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!