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.
Contents
What is the Sprint Triathlon Distance?
Below is a break down of the distances covered in a Sprint Distance Triathlon.
The Sprint Distance Triathlon:
Swim: 750 Meters (around 1/2 Mile)
Bike: 20km (12.4 Miles)
Run: 5K (3.1 Miles)
There will always be variations in the distances of a Sprint Tri, but most will be pretty close to those listed above
Finding the Time to Train
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.
2-A-Day Workouts
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.
The Breakdown of Each Event
Now let’s discuss each event as they exist in a traditional triathlon.
The Swim Leg
Without going into the specifics of “How to Swim”, and not knowing your swimming background, I do have a few suggestions. If you are having difficulty with your freestyle in any way and you want to learn some specific drills to improve your stroke, you will find Four Drills that Will Make You Swim Faster located on this site. Terry Laughlin’s Total Immersion is also a good source for swim drills. If there is a masters swim program in your area with a coach, than I recommend you join. If you do have to swim solo, I have provided several workouts located in the swim section of this site.
Here are some basic facts that may help you as you approach your swim training. Most of today’s pools are 25 yards in length and one length = 25 yards. 4 lengths = 100 yards. In a Sprint Distance Triathlon, the typical swim is a quarter mile (¼) or around 400-500 yards, which is equal to 16-20 lengths. Now, some of you may be swimming in a 50 meter pool which will be a bit different regarding lengths and distances.
Refer to conversion chart below:
25 yard pool: 50 meter pool:
1 length = 25 yards 1 length = 50 meters
2 lengths = 50 yards 2 lengths = 100 meters
4 lengths = 100 yards 4 lengths = 200 meters
16 lengths = 400 yards 8 lengths = 400 meters
20 lengths = 500 yards 10 lengths = 500 meters
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.
The Cycling Leg
Beginning a cycling program does not have to be difficult. As mentioned earlier, you will need a bike with gears. And this can be a mountain bike, a hybrid, or preferably a road/triathlon bike. Regardless of the bike you choose easy riding and building mileage is the key. You can start out with 10 miles or so on your rides and build to 25-30 miles in a relatively quick period of time without injury. In the beginning, do not worry about speed. If you live in a hilly area, try to stay as aerobic as possible on the uphill climbs. Switch to lower gears and try to stay in the saddle. If you happen to have a heart rate monitor, use it and try to keep your heart rate within your aerobic zone. If want to know more about Heart Rat Monitors and Methods of Heart Training click here .
Also, do not worry about spending big dollars on fancy bike equipment at this point. If you decide to stick with this sport, there will be plenty of time for you to blow your dough on the bike!
Just remember. Make sure your bike is safe and operating, as it should. Take it by your local bike shop and get properly fit. Have them check the brakes, the cycling tires, the gears, etc. to make sure your ride is ready for the roads.
The Running Leg
If you are not or have not been a “runner” or you are not in the best condition, or perhaps you are returning to running after a long hiatus and you are heavier than normal, you need to approach your running program with care and some smarts.
Folks, there is nothing wrong with walking before or during a running program. At 6’4″ and 200 lbs, my size just doesn’t warrant me pounding the pavement as often as many of my lighter, quicker compadre’s! So I add some walking. And I find it wonderful. But to each his own and you will learn what is best suited for your body, your size and your physical condition. If you do run on a fairly regular basis, run easy and keep your heart rate a little lower than normal, at least until you begin to acclimate yourself to your new training regimen.
And as mentioned earlier (and I cannot mention it enough) get yourself a pair of good running shoes. Visit a running specific store if at all possible and have someone check out your body position, how you stand, your gate or stride, your feet, etc. and determine what shoe is best for you.
How to Use this Training Guide
Read through the entire training calendar, detailed training guide and program guide first. Most of your questions should be answered.
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.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| 1 | OFF | Run: 15 min | Bike: 5 miles | Swim: 200 yards | OFF | Run: 15 min | Bike: 5 miles | |
| 2 | OFF | S: 200 yds R: 15 min | Bike: 6 miles | Swim: 200 yards | OFF | Run: 20 min | Bike: 8 miles | |
| 3 | OFF | S: 200 yds R: 20 min | Bike: 6 miles | S: 300 yds W: 30min | OFF | Run: 30 min | Bike: 10 miles | |
| 4 | OFF | S: 300 yds R: 20 min | Bike: 8 miles | S: 300 yds W: 30 min | OFF | Run: 40 min | Bike: 10 miles | |
| 5 | OFF | Run: 20 min | Swim: 300 yards | BRICK (see details) | Swim: 400 yards | Run: 40 min | Bike: 12 miles | |
| 6 | OFF | Run: 30 min | Swim: 400 yards | BRICK (see details) | Swim: 400 yards | Run: 40 min | Bike: 15 miles | |
| 7 | OFF | Run: 30 min | Swim: 400 yards | BRICK (see details) | Swim: 500 yards | Run: 40 min | B: 15M W: 30 min | |
| 8 | OFF | Run: 30 min | Swim: 500 yards | BRICK (see details) | Swim: 500 yards | Run: 50 min | B: 20M W: 30 min | |
| 9 | OFF | S: 500 yds R: 30 min | Bike: 15 miles | S: 600 yds W: 45 min | OFF | Run: 50 min | B: 20M W: 30 min | |
| 10 | OFF | S: 600 yds R: 30 min | Bike: 15 miles | S: 600 yds W: 45 min | OFF | Run: 60 min | B: 20M W: 30 min | |
| 11 | OFF | S: 500 yds R: 30 min | Bike: 15 miles | OFF | S: 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!
I just used this plan to train for my first sprint trip. I only had 11 weeks so I started at week two. I had just started swimming and running a couple days a week from no level of activity prior, a few months before starting this plan. I found it very simple and doable, and I exceeded my expectations in the race- finishing under 2 hours on a hill course and feeling strong. I wanted to swim more than the plan detailed so I used a different app for swim training. I only recently learned about the importance of building an aerobic base in the beginning of endurance training, so I wish I would’ve known that at the beginning because I would’ve tried harder to keep my heart rate in my easy zone like the plan said to do (I didn’t get the reasoning behind it and how important it was at the time). Anyways, thanks for posting this free plan!