Welcome to TriMastery’s “Couch to Sprint” Triathlon in 12 Weeks series. Each week I’ll post a new weeks training to help you go from couch to Sprint Triathlon in 12 weeks. Leave a comment below and let me know what race you’re training for, or if you have any questions about the week.
If you’re interested in an intermediate or advanced program, just take a look at the pre-made Sprint Triathlon Training Plans I have for sale.
Getting Used to That Training Routine
Week 1 is about getting accustomed to a training routine. Being in the “First Time Finisher” category means that you don’t need to dedicate a ton of time towards training. Most of your training time is geared towards accommodation to endurance training and not towards seeking out tiny improvements that take a great deal of time. You’ll find that you are making steady improvement with a simple practice of routine training and consistency.
Do your best to fit in at least 2 workouts or practices in each discipline this week.
A note about safety on the bike: You should be prepared for the most common biking incident which is a flat tire. Carry with you a patch kit, a pump and/or CO2 cartridges. All of this and a small tool set can be stored in a small under-the-seat zippered pouch. I put a business card with my emergency contact information in the pouch as well. Always wear a helmet and carry some type of identification with you. A cell phone is also a great backup safety device that you’ll be glad to have when you need it.
Sprint Distance Plan – Week 1
Week 1 is about 2 1/2 hours of training. The numbers listed for bike & run are total minutes of cycling or running. The Swim specifics are linked below.
| Day of Week | Run | Bike | Swim | Core/Flex |
| Monday | 20 min | 15 min | ||
| Tuesday | 30 min | |||
| Wednesday | Swim A ~500 yds | 15 min | ||
| Thursday | 25 min | |||
| Friday | 50 min | 15 min | ||
| Saturday | Swim B ~500 yds | |||
| Sunday |
Run 1: The first run is an easy 20 minute jog. You should keep your effort at a “conversational” level. If you are breathing too hard to say more than a few words at a time, you need to slow down. If you are not able to run for 20 minutes continuously, then alternate running and walking as needed. A 5 minute brisk walk to warm up followed by alternating 2 minutes running & walking five times, followed by a 5 minute cooldown will add up to 20 minutes. Treat yourself to a tall glass of water when you are done!
Run 2: This is a slightly longer run of 25 minutes. If you are following the run/walk plan, continue with 5 minute walking warmup and cool down with 15 minutes of alternating running and walking inbetween. Try to slowly increase the amount of time you are able to continuosly run.
Bike #1: 30 minutes of easy riding. Get used to your bike, change gears frequently to become accustomed to how they work. Practice pedaling fast and slow and note the relation ship between your gear selection and how fast or slow you can pedal. Have fun with this ride, see if you can get a friend to come along.
Bike #2: 50 minutes of easy riding. For this ride, focus on staying in a gear that lets you pedal at a cadence of around 90 rpm. You don’t need a fancy bike computer for this, just count the number of pedal revolutions you make in 10 seconds and mutliply by six. Fifteen revolutions in six seconds equals 90 revolutions per minute. This may seem difficult at first, but if you practice it will get easier and it will pay off in the long run.
Swim Workout 1: Sprint-A (400-500yds)
| Warmup | |
| 2-4 x 25 yds, rest 5 breaths in between. | Gather information: How does the head feel? How does the neck feel? Do you feel a sense of sinking or support? If you can, count your strokes during one or more of these 25yd swims |
| Main set | |
| 3 Rounds of the following | |
| 4 x 25 yds, rest 5-10 breaths | Round 1: Focus on releasing the head, letting the water support it.Round 2: Focus on relaxing the hands. Allow a delicate grip in the water, not a stiff paddle.Round 3: Focus on streamlining the legs behind you. If you feel water pressure hitting the legs, bring them closer together behind you. |
| Cooldown | |
| 2-4 x 25 | Swim 2 easy 25s, integrating the thoughts from the main set. Compare these sensations to the warmup round. If you are able, count your strokes on one or more of these lengths. |
Swim Workout B:
Swim Workout: Sprint-B (400-500yds)
| Warmup | |
| 2-4 x 25 yds, rest 5 breaths in between. | Gather information: Release the head as you did in practice A, and pay attention to if/how it changes as the swim goes on. Does it lift at the end of a 25? At the end of 4 25s? |
| Main set | |
| 3 Rounds as follows |
|
| Round 1: 4 x 25 yds, rest 5-10 breaths | Round 1: Focus on letting the water support your head and keeping the crown pointed at the opposite wall while swimming and breathing. Can you improve the sense of support by the final 25? |
| Round 2: 2 x 50, rest 5-10 breaths | Focus on extending your arm weightlessly in front of you as you swim. The arm should feel as if it’s floating forward, and not pushing down on the water. Can you hold this feeling during a breath as well? |
| Round 3: 4 x 25, rest 5-10 breaths | Reach just a little bit further forward with each wrist during each stroke, as if you are reaching for a high shelf. Does your body twist or sink while you do this? If so, decrease the reach while staying “tall”. |
| Cooldown | |
| 2-4 x 25 | Swim 2 easy 25s, integrating the thoughts from the main set. Compare these sensations to the warmup round. If you are able, count your strokes on one or more of these lengths. |
Core/Flexibility: I’ve grouped these together but in reality both Core Strength & Flexibility are ultimately key elements of a successful training plan. For just starting out, see if you can incorporate 15 minutes 2 – 3 thee times per week. I like to do 10-15 minutes of Sun Salutes as soon as I get dressed in the morning before starting other activities. Here is a video of the basic sun salute. Perform 3-4 of these to start your day, and it will take only 10-15 minutes.
I don’t have a race yet but I’m
Looking for one in California. I’ll start the training program on the 17 of June. Thanks!
Where can I obtain the full 12-week program?
Great! I will try to do this! It may take me longer than twelve weeks though because of school, but hope that I can do a triathlon one day!
I did a try a try in 2018
I would like to get back into it.
would this be a good program to keep my hand in all the events ? Even though
I realise there are no races at the moment.
Monster Tri
Keller Texas
October 17, 2021
How did it go??
Good post.
Shame you couldn’t be bothered to actually follow it up weekly, as promised.
The entire schedule is available for FREE, let us know if you have trouble downloading it.