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TRIATHLON TRAINING Plan
for Beginners

INTRODUCTION

The best way to get into triathlon is to join your local triathlon club or team up with a triathlon friend. However, if you want to fly solo and start on your own here is a 12-week beginner triathlon training plan that will help you prepare for a short sprint distance triathlon event. If you follow this plan, you should feel confident you will get to the finish line of your first triathlon. This plan assumes you have a basic level of fitness but may be new to the specific disciplines of swimming, cycling, and running.

Before starting any new exercise program, it’s essential to consult with a healthcare professional, especially if you have any underlying health concerns.

This Triathlon Training Plan is also available in a download PDF

You can quite if you want and not one will care, but you will know the rest of your life.

Weeks 1-4: Building a Foundation

Day 1: Swim

Day 2: Rest

Day 3: Bike

Day 4: Run

Day 5: Rest

Day 6: Brick Workout

Day 7: Rest

Weeks 5-8: Increasing Endurance

Day 1: Swim

Day 2: Rest

Day 3: Bike

Day 4: Run

Day 5: Rest

Day 6: Brick Workout

Day 7: Rest

Triathlete holding up her bike

Weeks 9-12: Race Preparation

Day 1: Swim

Day 2: Rest

Day 3: Bike

Day 4: Run

Day 5: Rest

Day 6: Brick Workout

Day 7: Rest

Triathlete Running along the beach

Additional tips

SunTri Triathlon Training Camps

SunTri offer extremely popular Triathlon Training Camps in Mallorca during spring and Autumn.

These warm weather training camps are where you can develop your technique, skills and efficiency.

Staying in 4* hotel accommodation, 50 metres from the beach this training camp includes a full Coaching Programme suitable for all abilities set and run by Triathlon Coaching Experts.

You may also be interested in:

Triathlon Training Camp Guide