Training Plan
Beginner 2 Sprint Triathlon training plan (12 Weeks)

This 12 week program is for you if:

1) You are new to the sport of triathlon but have some experience with swim bike run & want to put them together.

or

2) You have done a sprint triathlon or two but still consider yourself a beginner & would like gain better skills, get on a designated training plan & work taking it to the next phase.

You'll start by honing your technical skills in all three disciplines while building a solid endurance base. From there, you'll continue to build this base but we'll add in pacing & triathlon specific training (vs building your swim bike run discipline base). You'll increase your speed & power to get your confidence and fitness level up. HRZ (heart rate zone) is how you'll be tracking intensity within this plan, and you have an option to do a specific test to get your heart rate zones & lactate threshold.

You'll see some brick work, transition practice and you'll have a chance to do practice triathlons.

Includes skill & technique work, nutrition & fueling education, periodization & strength training specific for each phase you're in. All of this is planned specifically so you're optimally training your body to peak at just the right time for your triathlon, going in feeling "fit & fresh."

Start points for this plan is 3 mile run, 40 minute bike & 500yd swim.

You'll have two rest days per week and a scheduled rest weeks to allow recovery & adaptions from training. You'll get instructions on what I recommend you do during this time with a list of resources to read/watch during recovery. Everything you need for a successful triathlon.

This is still a beginner program, but it's the next step up from our 16 week full beginner program.

 

Only $50.00

Sample Week of Training

Run - Key endurance

Warmup with dynamic stretches and run drills.
https://youtu.be/H7CCgYNBUCg

Then, 5minutes walk/easy run.

Main set
Run conversation pace (RPE 3) for 3miles. Heart rate zone 2.

Increase intensity to 1-3 beats below lactate threshold up to right at lactate threshold (but not over) for last 1.5miles.

Quick, light steps. Work towards around 170-180 steps per minute.

Cooldown walk 5min and stretch all major muscles.

Planned: 4.5 mi

Strength Training - Key total body Specific prep

Warm up 20 of each
Military march
Knee hugs
Butt kickers
Monster walks with band
Arm circles
Arms reach overhead, then swing down with light squat as they swing down
Core twists from waist

Main set 2-3 sets 12reps
-Planks with rows https://youtu.be/8EzbXNxPVwc
-Curtsey lunges (do these to give chest a break between plank & pushups)
https://youtu.be/djYGP6Av0NM
-Pushups or chest flies with dumb bells
-One arm rows
-Reverse flies
-Over head press
-Glute bridge one leg
https://youtu.be/3NXv0Nany-Q
-**Straight leg dead lifts
https://youtu.be/w9_PudlkeLI
-Lying straight leg raise
https://youtu.be/L8i1aiJbYzg
-Reverse crunches
-Medicine ball Russian twists
https://youtu.be/23nnZ-7uJ1w

**use light weight & only 1-2 sets on this until technique is in muscle memory. This is a taxing exercise that can go wrong if form isn't good.

Planned: 30:00

Rest Day

Other - Non key run or bike

Non key = optional
Key = priority

Choose your limiter between bike or run

Bike
warmup easy ride 5min.
20min steady state ride at 90rpm

Run
Warmup with dynamic stretches and drills
https://youtu.be/H7CCgYNBUCg

Then run 2 mile easy conversation pace to warmup before the swim.

Planned: 2.0 mi

Swim - 100s & 50s

Warmup:
Start with 5min drill practice from this video
https://youtu.be/qMT_nUv8O4s
Then:
100yds light freestyle, 50 any other stroke, 100 light freestyle.

Main set:
2 x 100yds freestyle at your most comfortable pace. Focus on perfect form. Stay streamline, buoyant. Breathe every 3-4 strokes. 15sec in between 100's.

2 x 50yds fastest freestyle you can maintain form. Breath every 2 strokes 30sec break after each 50yd.

1min break & repeat 2x50 fastest freestyle ONLY if first round went well. Move on if technique fell apart.

50yds any other stroke easy effort.
100yds freestyle, focusing on any technique that lacked during main set.

CD: 100 easy swim.

Planned: 1,100.0 yd

Bike - Shifting climbs key intensity

Warmup first 10-15min easy spin.

Main set
Ride several climbs at varying grades as you're able (you can simulate on your trainer with gears). Select a higher gear than usual. 50-60 rpm. Stay seated. Otherwise, ride at cadence 90 on flat/downhill. 30min

Cooldown 5-10min easy spin & stretch

Planned: 30:00

Strength Training - Key total body Specific prep

Warm up 20 of each
Military march
Knee hugs
Butt kickers
Monster walks with band
Arm circles
Arms reach overhead, then swing down with light squat as they swing down
Core twists from waist

Main set 2-3 sets 12reps
-Planks with rows https://youtu.be/8EzbXNxPVwc
-Curtsey lunges (do these to give chest a break between plank & pushups)
https://youtu.be/djYGP6Av0NM
-Pushups or chest flies with dumb bells
-One arm rows
-Reverse flies
-Over head press
-Glute bridge one leg
https://youtu.be/3NXv0Nany-Q
-**Straight leg dead lifts
https://youtu.be/w9_PudlkeLI
-Lying straight leg raise
https://youtu.be/L8i1aiJbYzg
-Reverse crunches
-Medicine ball Russian twists
https://youtu.be/23nnZ-7uJ1w

**use light weight & only 1-2 sets on this until technique is in muscle memory. This is a taxing exercise that can go wrong if form isn't good.

Planned: 30:00

Rest Day

Run - Key intensity

Warmup with dynamic stretches and drills. Then conversation pace run for 10min.

Main set
Over the first half mile, increase pace to 2-3beats under lactate threshold (very hard, can speak a few words). Maintain this for 2 miles (total).

Increase intensity to right at lactate threshold. Maintain this for .75 mile. Then, last .25 mile go up 2-3beats above threshold.

Cooldown walk at least 5min and stretch extra well

Planned: 3.0 mi

Other - Athlete's choice: limiter training

Limiter training means working on your weakness. Choose the discipline your weakest at and work on it today:

Swim - start with your active balance drill & pressing buoy. Then:
-swim 100yds each hook, line & sinker. Focus only one the one technique at a time, don't split your focus.
-100yds focus on the active balance - rotate from hips. Body is split into left/ride sides. Hip presses down each stroke as hand enters water.
Rpt from first 100yd. Total distance 400yds plus drills.
Then, work on anything you feel you need to practice.

Bike - after 5-10min warmup, find a rolling hills course (or simulate on trainer/flat by using harder gears). Attack hill - get up the hill fast then keep pedaling on down/flat. 30-45min

Run - after 5-10min warmup, run steady state Z2 for 5more minutes. Then do strides. Run at about 85% of your max effort (not sprinting, but close) for about 100yds. Then you'll walk the same distance (it's easiest if you turn around & walk back to start point). Rpt the strides-walk five to eight times. Cooldown walk

Stretch well


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other Sprint Distance Plans

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Beginner Sprint Triathlon training plan Beginner 16 weeks $65.00 PreviewBuy