First Time Finisher Training Plans
These free weekly training plans have helped hundreds of finishers complete their first sprint distance triathlon. If you are looking for a more advanced plan for the GNC Pittsburgh Triathlon Sprint or Olympic Distance, check this page.
Sprint Distance, Week 10
Week 10 is about 7:15 hours of training and 2100 yards of swimming. This is the biggest week in your training plan. This week includes opportunity to practice just transitions between swim and bike. More details on how to do triathlon transitions are on this page. The numbers listed for bike & run are total minutes of cycling or running. The Swims are listed in yards and suggested practices are linked below.
| Day | Run Minutes | Bike Minutes | Swim – Yards | Core Minutes |
| Monday | T1 Practice | 15 | ||
| Tuesday | 900 | |||
| Wednesday | 35 | 70 | 15 | |
| Thursday | 0 | |||
| Friday | 1200 | 15 | ||
| Saturday | 120 | |||
| Sunday | 60 | |||
| Weekly Total | 95 | 190 | 2100 | 45 |
| Total Time | 7:15 | |||
| Total Yards | 2100 | |||
Runs 1 & 2
Bike 1 & 2
Swim 1
Swim 2
Core/Flexibility
Continue to do 15 minutes 3 times a week of Core work and Flexibility. Or better yet, take a class in yoga or pilates.
Pittsburgh Personal Trainer Sue Falvey and I put together these videos that will give you a number of ideas for basic and advanced core training for cyclitsts and triathletes.
Core Exercises for Cyclists & Triathletes I
Core Exercises for Cyclists and Triathletes II
More Triathlon Training Plans
Click here for an overview of all the triathlon training plans available.