12 Week Sprint Triathlon Training Plan for Beginners

Hey everyone, I just wanted to write a quick over view of what’s included in my 12 week sprint triathlon training plan for beginners.  This plan is designed for the first time triathlete with a minimum of experience.  Requirements include being able to ride a bike for about 20 minutes, being able to walk/jog for 10 minutes, and being able to swim 25 yards without stopping.

By the way, if you are looking for an 8 Week Sprint Triathlon Training Plan, you can just use the final 8 weeks of this plan as long as you can start at the right durations for the 5th week of the plan (which will be your first week)

The plan focuses on progressively increasing training distance for each event done two times per week, with a rest week every fourth week. During the rest week, you will still do your workouts, but the trianing time will be slightly less.  This format is a very safe, very traditional “periodized” base training plan, designed to get you across the finish line for your first triathlon!

Many people will begin the plan with much more experience in one of the sports than the plan calls for. That’s OK, you can use the plan for your two “weaker” sports while continuing your workouts in your primary sport (masters swimming for example, or your regular group rides or runs).

By the end of the 12 week plan, you will be able to:

  • Swim 750 yards without stopping
  • Bike 12 miles without stopping
  • Run a 5k without stopping
  • And do them all consquetively on the same day!

The plan also has “bricks” built in to the last 6 weeks of training to help accomidate your body to running after the bike leg. The first 3 bricks are short, and the final 3 bricks are closer to the race distance. You will NOT have to complete the distances in all 3 legs on the same day in order to finish your first triathlon, you will use your race day as your “breakthrough” training day and be able to cross the finish line with a smile! (hopefully you’ll get a finishers medal or ribbon as well).

This is the basic outline for my 12 Week Sprint Training Plan for Beginners.  To download the plan w hich includes a 29 page training guide,  just enter your name and email over there to the right.   I’m also working on getting a day by day description up online so you can follow along with my “virtual” athlete.  Check it out over here at my Sprint Triathlon Training Tips on Blogger.  This site is just an overview, it’s not the  plan itself. Download the plan here on this page (up to the right is a signup box).

Are you looking for advanced sprint triathlon training?  Go ahead and sign up for the free plan, and you’ll be added to my training list where I send out regular updates, blog posts and announcements about new training plans I have available. Thanks, talk to guys all soon!

-Coach Suzanne

11 Responses to “12 Week Sprint Triathlon Training Plan for Beginners”

  1. Michele Baccare Saturday at 4:06 pm #

    I cannot download the 12 Week Sprint Triathlon Training Plan for Beginners…am i doing something wrong? It takes me to “Forging the athlete” website which i not related to athletes or triathlons…it is related to metal forging?

    • admin Sunday at 3:19 pm #

      That was a brief hosting problem, the issue should be resolved! Thanks for letting me know.

  2. Robert Register Thursday at 12:30 pm #

    Hi Suzanne,

    As a triathlete enthusiast brother, I have finally talked my sis in to doing a sprint tri. She’s just finished her first marathon but is very hesitate to the swim and bike. Therefore, I’m doing some searching for a beginners training program. She’s been successful at recruiting some other neighborhood mom’s so there will be a group of 4 or 5.

    I’m interested to see the 12 week training program for beginners. My email is robkreg@hotmail.com
    I look forward to seeing it and cheering on my sister. I wish you luck with your tri season.


    • admin Sunday at 3:19 pm #

      Hi Robert,

      To get the plan, just look in the right column of the website…add your email address adn name and press the button!

  3. David Hussey Thursday at 7:32 am #

    That is exactly what I was searching for. It is a very solid tarining plan to mould you in right direction. I recommend this format, which is very safe and having good elements of personalized training.

  4. Eliane Pascali Monday at 10:02 pm #


    My name is Eliane and I am so interested to perform my first triathlon. My friends think that I will not be able to do since I became a mom.Please help me with all the info for my first sprint triathlon which is going to be in august 28th

    • Coach Suzanne Monday at 11:28 pm #

      Hi Elaine, just submit your name in the sign up box on the right to download the plan. After reading the guide, you’ll be confident that you can do it. Surround yourself with friends who say “I CAN” instead of friends who say you cant.

  5. Paula Schulz Tuesday at 5:11 pm #

    I would love to see this training as it is exactly what I need. Can you please send it to me at your ealiest convenience?

  6. Audra Smith Sunday at 9:55 pm #

    Your website keeps pointing to people to sign up for your plan to the right / left of page but I only find this “leave a reply” at the bottom of the page so I think you might still be having some hosting or web issues? I would love to get your training schedule. Thanks so much!

  7. Brooke Carlson Monday at 1:22 am #

    I am planning on doing my 1st trai sprint also. Please send me your training schedule .

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