Try - A - SPRINT Triathlon Training Plan

An easy to follow programme for someone who is wanting to have a go at their FIRST Triathlon.  This is most suitable for an event of 300-500m swim, 10-20km bike and 3-5km run.  
You should be able to swim at least 100m straight in the pool, cycle at least 45 minutes non-stop and run or walk for at least 30 minutes.

If you are after a more formal Triathlon Training Plan consider either our Subscription Membership or Custom Coaching Plans.  For more information click HERE

The key to this program, and to becoming a triathlete, is to get your TECHNIQUE right!! This is the problem we see with most beginner athletes, they neglect their technique while trying to push themselves too fast.  If you start to lose your form and rhythm as you fatigue then you are only going to start going slower, and risk developing an injury.

Remember that speed is relative to you - do not compare yourself to anyone else.  You may think you are moving slow but if you can't make the prescribed session duration as set out in the plan, because you are running out of energy before the end, then you are moving too fast for yourself.  Relax, slow down, find a rhythm and that pace that you CAN maintain, even if it is easy easy easy!  And don't worry, with training consistency your speed will increase over time, but don't force it as this will only make your training a chore and we want you to LOVE triathlon.  Also if you are running out of energy before the end of the prescribed duration then consider what you are fueling yourself on.  You may have to up your carbohydrate intake a bit during the session to help you get through.

After a few weeks you will see that the bike and run sessions have some intervals added.  These are here to help you learn how to find your comfortable pace, but also to push you just enough that you receive a fitness gain after each session.  

If you are able to get in touch with a Swim Coach who can advise you of changes from the pool deck then it will go a long way to helping you gain fitness, confidence and comfort in the water.  If you aren't able to access a Swim Coach then you can arrange an online Consultation with one of our Coaches who can view some video footage of you swimming (that someone has taken for you), and suggest the necessary adjustments and drills you can do to improve your technique.

Your bicycle should be comfortable to ride on, and you shouldn't feel like you are forcing yourself too much to make it move.  You may find that your saddle is too low or too high, and this can affect your efficiency significantly.  A bike shop might be able to help with your bike setup, or alternatively you can use our online consultation service to get some advice.

Make sure you have the correct running shoes for your run style. It is worth the extra money and effort to get a sports podiatrist or technical running shoe store to assess you for this.  Too many running injuries occur because people are simply running in the wrong shoes for their biomechanics.  It is important that you stay healthy and injury free to make it to any start line. Listen to your body throughout the program, rest up if you need to or seek further help if you need to.

We recommend reading our article 'Training Zones Explained' to gain some understanding of what your training zones are and how to know you are getting them right.