Home Training Plans Sprint Distance Beginner Triathlon Training Plan

Sprint Distance Beginner Triathlon Training Plan

by Hazen Kent

The following program is designed for the individual who would like to complete his or her first sprint triathlon with no regard to time. This program takes into consideration that you can swim at least 8 lengths or 200 yards in a 25 yard pool (4 lengths/200 meters in a 50 meter pool), run 2 miles – two times per week and cycle a minimum of 5-8 miles (about 45 minutes) regardless of speed.

Read through the entire training calendar, detailed training guide and program guide first. Most of your questions should be answered.

Important Note: For the first two weeks, it is important that you stick to the program. Do not skip a workout. Not just for the obvious physical benefits, but primarily to develop a habit of simply “sticking with it.”

This will be the time when you will need to make some adjustments in your life, replacing old habits with new habits! It is the time to find out WHEN you can train based on your daily responsibilities (work, your spouse, children, class, etc). Do not skip a workout just because it may not be convenient.

For students or those of you who work full time, you may have a preset daily schedule week in and week out which will help you remain consistent with your training. However, others (i.e. part timers or those in the service industry) may have a work schedule that changes each week. Whatever the case may be, you need to take the time to plan ahead for each coming day. This may require you to get up earlier in the morning to get in a particular workout. Perhaps your lunch break will server as a good time to run, swim or head to the weight room.

Train during YOUR time and not your spouses or kids. Don’t miss your child’s soccer game or jeopardize your private time with your spouse simply because of your training. I think you will find, once you have accomplished the task of balancing your training with your daily lifestyle, the training will become part of your daily lifestyle and not something you HAVE to do.
Also, try to divide your workouts into a.m. and p.m. In other words, try not to do the workouts back to back. For some this may not be possible. However, adequate rest between workouts will help insure optimal muscle recovery and prevent overuse injuries.

For the the swim portion, please be sure to check out swim workouts for sprint triathletes which contains 10 sample workouts you can use during training.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Wk 1OFFRun:
15 min
Bike:
5 miles
Swim:
200 yards
OFFRun:
15 min
Bike:
5 miles
Wk 2OFFS: 200 yds
R: 15 min
Bike:
6 miles
Swim:
200 yards
OFFRun:
20 min
Bike:
8 miles
Wk 3OFFS: 200 yds
R: 20 min
Bike:
6 miles
S: 300 yds
W: 30min
OFFRun:
30 min
Bike:
10 miles
Wk 4OFFS: 300 yds
R: 20 min
Bike:
8 miles
S: 300 yds
W: 30 min
OFFRun:
40 min
Bike:
10 miles
Wk 5OFFRun:
20 min
Swim:
300 yards
BRICK
(see details)
Swim:
400 yards
Run:
40 min
Bike:
12 miles
Wk 6OFFRun:
30 min
Swim:
400 yards
BRICK
(see details)
Swim:
400 yards
Run:
40 min
Bike:
15 miles
Wk 7OFFRun:
30 min
Swim:
400 yards
BRICK
(see details)
Swim:
500 yards
Run:
40 min
B: 15M
W: 30 min
Wk 8OFFRun:
30 min
Swim:
500 yards
BRICK
(see details)
Swim:
500 yards
Run:
50 min
B: 20M
W: 30 min
Wk 9OFFS: 500 yds
R: 30 min
Bike:
15 miles
S: 600 yds
W: 45 min
OFFRun:
50 min
B: 20M
W: 30 min
Wk 10OFFS: 600 yds
R: 30 min
Bike:
15 miles
S: 600 yds
W: 45 min
OFFRun:
60 min
B: 20M
W: 30 min
Wk 11OFFS: 500 yds
R: 30 min
Bike:
15 miles
OFFS: 200 yds
R: 15 min
Race Day 

Key: S – Swim, R – Run, B – Bike, W – Walk

Week 1

Monday: OFF

Tuesday: Run: 15 minutes

9 and 1/1 – 9 minute warm-up followed by running 1 minute and walking 1 minute for the remainder of the 15 minutes.

Workout Description: 9 and 1/1 means you begin all of your runs with a 9 minute warm-up. The warm-up consists of a 5 minute walk followed by a light stretch theno a 1 minute easy jog, 1 minute walk (two times). Total time of the warm up is a little over 9 minutes including the light stretch. Keep your HR below your running heart rate zone during the warm-up. After the warm-up, the remaining portion of the run will be made up of a combination of running and walking. For the above workout, the remainder of your run will consist of 1 minute running, 1 minute walking. **NOTE: If you are an experience runner, you do not have to run/walk. Please refer to the Program Guide for more on the warm-up and run descriptions.

Wednesday: Bike 5 miles

Warm-up: start out with a 10 minute spin.

Main portion: Cycle in your aerobic zone.

Cool-down: Spin easy, bring your HR down for last 5 minutes.

Workout Description: For all of your bike rides, begin with an easy 10 minute warm-up. Start out spinning in an easy gear. By spinning, I mean pedaling at a cadence – pedaling fast! You will probably bounce in your saddle while spinning. That’s ok. As your hip flexors begin to loosen up you will begin to develop a feel for spinning. After your warm-up, build your effort to reach the lower end of your aerobic zone. Remain in your zone for the bulk of your ride. Continue to focus on spinning when you ride. Begin to get a feel for your bike, the gears etc. Practice shifting gears to develop a feel for the various gear combinations. By gear combination I am referring to the combination of either the big or small front chain ring and the rear cog. Try to remain in your heart rate zone throughout the ride. Please refer to the Program Guide for details. Stay aerobic and Don’t forget to drink!

Thursday: Swim: 200 yards (meters)

Warm-up: swim 50 freestyle easy. Rest 2 minutes.

Main set: swim 4 x 25’s easy freestyle -15 seconds rest between each

Swim down: Swim 50 very easy

Workout Description: The total distance of this workout is 200 yards or meters depending upon your pool facility. The warm-up is 50 easy. If you are swimming in a 25 yard pool, you will swim 50 yards or 2 lengths of the pool. In a 50 meter pool, you will swim 1 length. The main set is 4 x 25’s freestyle with 15 seconds rest between each 25. In a 25 yard pool, you will swim 1 length of the pool, four times with 15 seconds rest between each length. In a 50 meter pool, you will swim halfway down, stop and rest. If the pool is too deep to stand, hang on to the lane rope for your rest. Finally, the swim down is another 50 easy. In a 25 yard pool, you will swim 2 lengths easy. In a 50 meter pool, you will swim 1 length easy. Again, refer to the program guide for all details.

Friday: OFF

Saturday: Run: 15 minutes

9 and 1/1 – 9 minute warm-up followed by 1 minute running and 1 minute walking for the remaining 6 minutes of your run.

Sunday:

Bike: 5 miles

Warm-up: start out with a 10 minute spin.

Main portion: Cycle in your aerobic zone.

Cool-down: Spin easy, bring your HR down for last 5 minutes.


Week 2

Monday: OFF

Tuesday:

Swim: 200 yards (meters)

Warm-up: 50 easy freestyle

Main set: 2 x 50’s easy freestyle -15 seconds rest between each

Swim down: 50 swim down real easy

Run: 15 minutes

9 and 2/1. 9 minute warm-up, then 2 minute run, 1 minute walk for the remaining 6 minutes of your run.

Wednesday: Bike: 6 miles

Warm-up: 10 minute easy spin. Keep HR below zone. After 10 minutes, build your effort and ride in your aerobic zone. Allow time to cool down and bring your HR down close to 100 bpm

Thursday: Swim: 200 yards (meters)

Warm-up: swim 50 freestyle easy. Rest 2 minutes.

Main set: swim 4 x 25’s easy freestyle -15 seconds rest between each

Swim down: Swim 50 very easy

Friday: OFF

Saturday: Run: 20 minutes

9 and 2/1 – 9 minute warm-up, then 2 minute jog, 1 minute walk for the remaining 11 minutes of your run.

Sunday: Bike: 8 miles

Warm up with 10 minutes spinning. Keep HR below your zone. After 10 minutes, slowly bring your HR rate up to aerobic zone for the remainder of your ride. Allow enough time for cool down.


Week 3

Monday: OFF

Tuesday: Swim:

200 yards (meters)

Warm-up: 50 easy freestyle

Main set: 2 x 50’s easy freestyle -15 seconds rest between each

Swim down: 50 swim down real easy

Run: 20 minutes

9 and 3/1 – 9 minute warm-up, then 3 minutes jog, 1 minute walk for remainder of your run.

Wednesday: Bike 6 miles

Warm-up: 10 minute easy spin. Keep HR below zone. After 10 minutes, build your effort and ride in your aerobic zone. Allow time to cool down and bring your HR down close to 100 beats per minute or lower.

Thursday:

Swim: 300 yards (meters)

Warm-up: 50 easy swim freestyle

Main set: swim 8 x 25’s freestyle -10 seconds rest between each

Swim down: 50 swim down real easy

Walk: 30 Minute

Keep the walk brisk. This will act as great means of active recovery.

Friday: OFF

Saturday: Run: 30 minutes

9 and 3/1. 9 minute warm-up, then 3 minutes jog, 1 minute walk for remainder of run.

Sunday: Bike: 10 miles

Warm up with 10 minutes spinning. Keep HR below your zone. After 10 minutes, slowly bring your HR rate up to aerobic zone for remainder of your ride. Allow enough time for cool down.


Week 4

Monday: OFF

Tuesday:

Swim: 300 yards (meters)

Warm-up: swim 50 easy

Main set: swim 4 x 50’s freestyle -15 seconds rest between each

Swim down: 50 swim easy

Run: 20 minutes

9 and 4/1 – 9 minute warm-up, then 4 minutes jog, 1 minute walk for the remainder of your run.

Wednesday: Bike 8 miles

Warm up with 10 minutes spinning. Keep HR below your zone. After 10 minutes, slowly bring your HR rate up to aerobic zone. Allow enough time for cool down.

Thursday:

Swim: 300 yards (meters)

Warm-up: 50 easy swim freestyle

Main set: swim 8 x 25’s freestyle -10 seconds rest between each

Swim down: 50 swim down real easy

Walk: 30 Minute

Keep the walk brisk. This will act as great means of active recovery.

Friday: OFF

Saturday: Run 40 minutes

9 and 3/1 – 9 minute warm-up, then 3 minutes jog, 1 minute walk for the remainder of your run.

Sunday: Bike 10 miles

Remember, warm-up, cool down and drink plenty of fluids!


Week 5

*NOTE: We will begin brick workouts this week (week 5) through week 8

Monday: OFF

Tuesday: Run 20 minutes

9 and 5/1 – 9 minute warm-up, then 5 minutes jog, 1 minute walk for the remainder of your run.

Wednesday: Swim: 300 yards (meters)

Warm-up: swim 50 easy

Main set: swim 4 x 50’s freestyle -15 seconds rest between each

Swim down: 50 swim easy

Thursday: Brick Workout: 30 Minute Bike/10 Minute Run/20 Minute Walk

Warm up on the bike with 10 minutes spinning. Keep HR below your zone. After 10 minutes, slowly bring your HR rate up to aerobic zone for the remainder of the ride. Allow enough time for cool down. Following the bike, run easy for 10 minutes. Begin the run with a 2 minute walk for your warm-up. Then run 3 minutes/walk1 minute for the remaining 8 minutes of your run. Try and keep your heart rate in your running aerobic zone. Then finish off the brick with a 20 minute brisk walk. Please see Program Guide for more on your Brick workouts.

Friday: Swim 400 yards (meters)

Warm-up: swim easy 50

Main set: swim 6 x 50’s freestyle -10 seconds rest between each

Swim down: swim easy 50

Saturday: Run 40 minutes

9 and 4/1 – 9 minute warm-up, then 4 minutes jog, 1 minute walk for the remainder of your run

Sunday: Bike 12 miles

Don’t forget – include a good warm-up and allow for a cool down. And don’t forget to drink!


Week 6

Monday: OFF

Tuesday: Run 30 minutes

9 and 6/1 – 9 minute warm-up, then 6 minutes jog, 1 minute walk for the remainder of your run

Wednesday: Swim 400 yards (meters)

Warm-up: Swim easy 50

Main set: 12 x 25’s swim freestyle – 10 seconds rest between each

Swim down: 50 swim easy

Thursday: Brick Workout: 30 Minute Bike/10 Minute Run/20 Minute

Walk Follow the steps of the brick as you did in week 5. Remember on the run, warm-up for 2 minutes followed by 3 minutes running/1 minute walking for the remaining 8 minutes. Then a 20 minute brisk walk.

Friday: Swim 400 yards (meters)

Warm-up: swim easy 50 freestyle

Main set: swim 6 x 50’s freestyle -10 seconds rest between each

Swim down: swim easy 50

Saturday: Run 40 minutes

9 and 5/1 – 9 minute warm-up, then 5 minutes jog, 1 minute walk for the remainder of your run

Sunday: Bike 15 miles

Your distances are increasing! Make sure to warm-up, cool down and don’t forget to stay hydrated!


Week 7

Monday: OFF

Tuesday: Run 30 minutes

9 and 7/1 – 9 minute warm-up, then 7 minutes jog, 1 minute walk for the remainder of your run.

Wednesday: Swim 400 yards (meters)

Warm-up: Swim easy 50

Main set: 12 x 25’s swim freestyle – 10 seconds rest between each

Swim down: 50 swim easy

Thursday: Brick Workout 30 Minute Bike/10 Minute Run/20 Minute Walk

Follow the steps of the brick as you did the week before. Remember on the run, warm-up for 2 minutes then 3 minutes run/1 minute walk for the remaining 8 minutes. Then a 20 minute brisk walk.

Friday: Swim 500 yards (meters)

Warm-up: swim 50 easy

Main set: 16 x 25’s swim freestyle – 5 sec. rest bet ea.

Swim down: swim 50 easy

Saturday: Run 45 minutes

9 and 6/1 – 9 minute warm-up, then 6 minutes jog, 1 minute walk for the

remainder of your run.

Sunday:

Bike: 15 miles

Make sure to warm-up, cool down and don’t forget to stay hydrated!

Walk: 30 Minute

Keep the walk brisk. This will act as great means of active recovery.


Week 8

Monday: OFF

Tuesday: Run 30 Minutes

9 and 8/45 – 9 minute warm-up followed by 8 minutes jogging and 45 seconds walking for the remainder of the run.

Wednesday: Swim 500 yards (meters)

Warm-up: easy 50 swim

Main set: 8 x 50’s swim freestyle -10 seconds rest between each

Swim down: 50 swim easy

Thursday: Brick Workout 30 Minute Bike/10 Minute Run/20 Minute Walk

Follow the steps of the brick as you did the week before. Remember on the run, warm-up for 2 minutes then 3 minutes run/1 minute walk for the remaining 8 minutes. Then a 20 minute brisk walk.

Friday: Swim 500 yards (meters)

Warm-up: swim 50 easy

Main set: 16 x 25’s swim freestyle – 5 seconds rest between each

Swim down: swim 50 easy

Saturday: Run 50 minutes

9 and 7/1 – 9 minute warm-up, then 7 minutes jog, 1 minute walk for the remainder of your run. Remember, as we up the distances, injury prevention is key! Try to keep your Heart Rate Low!

Sunday:

Bike: 20 miles

We are increasing the distance one last time! Make sure to warm-up, cool down and don’t forget to stay hydrated! Are you working on your pre-race nutrition?

Walk: 30 Minute

Keep the walk brisk. This will act as great means of active recovery.


Week 9

Monday: OFF

Tuesday:

Swim 500 yards (meters)

Warm-up: easy 50 swim

Main set: 8 x 50’s swim freestyle -10 sec. rest bet ea.

Swim down: 50 swim easy

Run: 30 Minutes

9 and 8/.30 – 9 minute warm-up. Then 8 minutes jog followed by 30 seconds walk for the remainder of the run.

Wednesday: Bike 15 miles

Make sure to warm-up, cool down and don’t forget to stay hydrated!

Thursday:

Swim: 600 yards (meters)

Warm-up: 50 easy swim

Main set: 20 x 25’s swim freestyle – 5 sec. rest bet ea.

Swim down: 50 swim easy

Walk: 45 Minute

Keep the walk brisk. This will act as great means of active recovery.

Friday: OFF

Saturday: Run 50 minutes

9 and 8/1 – 9 minute warm-up, then 8 minutes jog, 1 minute walk for the remainder of your run. Remember, as we up the distances, injury prevention is key! Try to keep your Heart Rate Low

Sunday:

Bike: 20 miles

Make sure to warm-up, cool down and don’t forget to stay hydrated! Are you working on your pre-race nutrition?

Walk: 30 Minute

Keep the walk brisk. This will act as great means of active recovery.


Week 10

Monday: OFF

Tuesday:

Swim: 600 yards (meters)

Warm-up: 50 easy freestyle

Main set: 500 swim freestyle straight and easy

Swim down: 50 swim easy

Run: 30 Minutes

9 and 8/.15 – 9 minute warm-up. Then 8 minutes jog followed by 15 seconds walk for the remainder of the run.

Wednesday: Bike 15 miles

Make sure to warm-up, cool down and don’t forget to stay hydrated!

Thursday:

Swim: 600 yards (meters)

Warm-up: 50 easy freestyle

Main set: 5 X 100’s swim easy freestyle. Rest 15 sec. between each.

Swim down: 50 swim easy

Walk: 45 Minute

Keep the walk brisk. This will act as great means of active recovery.

Friday: OFF

Saturday: Run 60 minutes

9 and 8/1 – 9 minute warm-up, then 8 minutes jog, 1 minute walk for the remainder of your run. Remember, as we up the distances, injury prevention is key! Try to keep your Heart Rate Low

Sunday: Bike 20 miles

Make sure to warm-up, cool down and don’t forget to stay hydrated! This is the last long ride before your race and it is worth repeating… are you working on your pre-race nutrition?

Walk: 30 Minutes

Keep the walk brisk. This will act as great means of active recovery.


Week 11 – RACE WEEK!

Monday: OFF

Tuesday:

Swim: 500 yards (meters)

Warm-up: swim 50 easy

Main set: 400 swim (work on your sighting!)

Swim down: swim 50 easy

Run: 30 Minutes

9 and 21 – 9 minute warm-up. Then jog easy for 21 minutes.

Wednesday:

Bike: 15 miles

Make sure to warm-up, cool down and don’t forget to stay hydrated!

Thursday: OFF

Friday:

Swim: 200 yards (meters)

Warm-up: swim 50 freestyle easy. Rest 2 minutes.

Main set: swim 4 x 25’s easy freestyle -10 seconds rest between each

Swim down: Swim 50 very easy

Run: 15 Minute

9 and 6 – 9 minute warm-up. Then 6 minutes jog for the remainder of the

run.

Saturday/Sunday: RACE DAY!

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