12 Weeks Sprint Triathlon Training Plan

triathlon

If you want to try out a sprint triathlon, what do you need to do to get started? First off, do you have the right gear? Is the event open water or a pool triathlon? If it’s open water, you will need to do specific open water training prior to the event.

Here are some more questions to ask yourself:

  • Why do I want to do this?
  • What is my goal?
  • What sport am I strongest in? running? cycling? swimming?
  • How long have I been involved in the sport?
  • Have I done all three sports at the same time or is this my first one?
  • Do you need any equipment (see equipment article)?

Perceived Effort Explanation

When starting out, many people don’t have high-end Garmin watches, so many coaches and athletes need to go by the rate of perceived exertion (RPE). I also like to do heart rate training (for another article).

Rate of Perceived Exertion (RPE) Training

Zone 1: This is the easiest zone. You can talk easily and you’re not out of breath.

Zone 2: It’s a little harder. Your breathing may be elevated and your HR increases.

Zone 3: This is a harder effort. You can’t keep a conversation going. You’re breathing heavier and it feels hard.

Zone 4: This is a fast pace, breathing hard and you are out of your comfort zone.

Zone 5: This is an all-out effort. Breathing is hard, you can’t talk and your HR is elevated to the max.

Here’s the plan:

Weeks 1 – 4: Try to Build Consistency

Consistency is the key here. You will become a stronger athlete by just being consistent.

Monday: Start out with 25s. Swim 20 x 25s (25 yards or 25 meters is one length in the pool.) Take your time and focus on your stroke. Fingertips followed by hand, then arm. Make sure to keep your elbows high underwater. Then pull the water like your pulling a wheelbarrow. Keep this in Zone 1.
Tuesday: Ride for 30 minutes on a flat course. Keep in Zone 1
Wednesday: Day off
Thursday: Run/walk five-second run/twenty-five-second walk for 30 minutes
Friday: Day off.
Saturday: Now swim ten fifties in an easy Zone 1. Focus on the stroke. Make sure your legs are straight and you don’t bend your knees.
Sunday: Run/walk fifteen-second run/thirty-second walk for 1 hour

Week 2

Make sure to build consistency.
Monday: Day off.
Tuesday: Swim 24×25s. Make sure to take a 15 – 30 second rest in between each set. Stay between Zone 1 and Zone 2.
Wednesday: Bike for 45 minutes in Zone 1 with some Zone 2 efforts
Thursday: Run/walk ten-second run/twenty-five-second walk
Friday: Day off.
Saturday: Swim 50s x ten times in zone 2
Sunday: Bike for 1 hour on rolling hills in zone 1 and 2

Week 3

You’re doing great! Don’t miss a workout! You can move things around if you want but try to get it all in! 
Monday: Day off.
Tuesday: Swim 75s x eight times in Zone 1 and 2; every other 75 in zone 2.
Wednesday: Bike on a hilly course for 30 minutes. Keep spinning those wheels! Run off the bike for 10 minutes.
Thursday: Run thirty-second run/fifteen-second walk for 45 minutes
Friday: Day off.
Saturday: Swim four × 100s try to stay in zone 2 for these. Six x 50s in Zone 3!  Go for it here! Rest 30 seconds between each set.
Sunday: Run 1:15 minutes doing fifteen-second run/ twenty-five-second walk

Week 4

Monday: Day off.
Tuesday: Swim 100s x six times in Zone 1 and 2; every other 3rd one does zone 2.
Wednesday: Bike on a flat course for 45 minutes. Keep spinning those wheels!
Thursday: Run thirty-second run/fifteen-second walk for 45 minutes
Friday: Day off.
Saturday: Swim four × 100s try to stay in zone 2 for these. Six x 50s in Zone 3!  Go for it here! Rest 30 seconds between each set.
Sunday: Bike for one hour and then run off bike for 20 minutes.

Weeks 5 – 8 – Increase Endurance!

Week 5

Monday: Day off.
Tuesday: Swim six x 100s as three in Zone 2, three in Zone 3.
Wednesday: Run 45 minutes, find a hill and do hill repeats – 1 – 5 minutes uphill, then walk on the downhill.
Thursday: Bike for one hour on a course of your choice
Friday: Swim ten x 100s in zone 2 with 30-second rest in between each set
Saturday: Run 1:30 by doing 2 minutes; start with a 30-minute warm-up then one minute in zone 4; a two-minute walk.
Sunday: Bike for 1:30 minutes, then run off bike for 15 minutes.

Week 6

Keep it up!!!

Monday: Day off.
Tuesday: Swim two × 200, then four × 100 with a 30-second rest in between each set. Stay in Zone 2 and 3.
Wednesday: Bike for one hour on any course of your choosing. After 15 minute warm-up, give me five 30 second sprints. Then, run off bike for 15 minutes
Thursday: Run for one hour doing thirty-second run/thirty-second walk for first 15 minutes, then one minute run/thirty-second walk for the remainder.
Friday: Swim 400 yards straight, then six x 100 following that.

Saturday: Long Bike two hour ride.
Sunday: Long Run one hour and thirty minutes any run/walk ratio of your choosing.

Week 7

Monday: Day off.
Tuesday: Swim six x 100s as three in Zone 2, three in Zone 3.
Wednesday: Run 45 minutes, find a hill and do hill repeats – 1 – 5 minutes uphill, then walk on the downhill.
Thursday: Bike for one hour on a course of your choice, then run off bike for 30 minutes
Friday: Swim ten x 100s in zone 2 with 30-second rest in between each set
Saturday: Run 1:30 by doing 2 minutes; start with a 30-minute warm-up then one minute in zone 4; a two-minute walk.
Sunday: Bike for 1:30 minutes.

Week 8

Monday: Day off.
Tuesday: Swim two × 200, then four × 100 with a 30-second rest in between each set. Stay in Zone 2 and 3.
Wednesday: Bike for one hour on any course of your choosing. After 15 minute warm-up, give me five 30 second sprints.
Thursday: Run for one hour doing thirty-second run/thirty-second walk for first 15 minutes, then one minute run/thirty-second walk for the remainder.
Friday: Swim 400 yards straight, then six x 100 following that.

Saturday: Long Bike two-hour ride, then run off bike for 30 minutes.
Sunday: Day off

Week 9

Monday: Day off.
Tuesday: Swim 1000 non-stop, Zone 1
Wednesday: Bike 60 minutes then run off bike for 15 minutes.
Thursday: Bike 60’ flatter to rolling terrain as 15’ Zone 1, 2x(5’ Zone 3, 2.5’ Zone 2, 5’ Zone 4, 2.5’ Zone 2), 15’ Zone 1 at 90–95 RPM.
Friday: Day off.
Saturday: Swim 10×100. Swim #3, #6, and #9 faster in Zone 4, the rest in Zone 1. Make sure to rest for 30 seconds in between sets.
Sunday: Bike for 1:30 minutes then run off bike for 30 minutes.

Week 9 – GET READY!!!

Monday: Day off.
Tuesday: Swim 600 straight in zone 3 race effort, then swim six x 100 for the 100s in zone 2. Take 30 seconds in between each set.
Wednesday: Bike on a rolling hill for one hour and thirty minutes. Stay in Zone 2 and 3 for this one!
Thursday: Run for one hour doing thirty-second run/thirty-second walk for first 15 minutes, then one minute run/thirty-second walk for the remainder.
Friday: Swim for 1500 today doing a warm-up of 200 easy, then 100 kick with a kickboard and fins; then 400 yards, 300 yards, 200 yards, 100 yards; then cooldown of an easy 100 yard swim then 100 bike stroke.

Saturday: Long Bike two hour ride.
Sunday: Long Run one hour and thirty minutes any run/walk ratio of your choosing.