12 Weeks of Training for Your First Sprint-Distance Triathlon

Mischele Stevens

Contributor - Triathlon Workouts

Barrie, Canada

Triathlon, Endurance Sports


EDITOR'S NOTE: Mischele Stevens has been helping beginners fulfill their dream of completing a triathlon for the past decade. A former ironman athlete, Mischele has coached athletes to the World Championship level at both the 70.3 and full Ironman distance. In addition to her work with elite athletes, Mischele also coaches in a community-based program that helps hundreds of people of all levels complete triathlons each year. 


This programming has been designed for the beginner to train for a sprint distance triathlon, but anyone can use it.


There will be workouts that you will be asked you to record the time or distance. Do it! Recording your training sessions allows you to confirm that you are progressing. All workouts are expected to be done with a hard/fast effort unless stated otherwise. This means you will not enjoy it and will wish desperately for it to be over. This is how we get fitter and faster. Plus, if you are in a time crunch you can get a workout in without taking away from life.


You will plug the training week into your life and complete each workout according to your schedule. This allows you to swim when you can get to the pool or bike when you have more time, not because I said you have to do it on a certain day.


Please do not do the same sport two days in a row (example: swim on Monday and Tuesday). You can do more than one workout in a day, but need at least three hours between for recovery. There are six workouts in a week. Do not make up any you miss from previous weeks. You must take one whole day off in a week to rest and recover.




Workouts for Week 6

triathlon training sprint tri mischele stevens coach


Are you ready to race?

As we pass the halfway mark of the first block of training, you need to decide if you should do a triathlon at the end of the first twelve weeks. It could be a "Try a Tri" (mini sprint) or a sprint-distance race. If you have been doing the training, you will be ready.


Try a Tri (mini sprint): Swim 350-400m, Bike 10-15k, Run 2-3k

Sprint: Swim 750m, Bike 20-25k, Run 5k


Every race is different, and distances can vary. Search for races in your area to see if there are any running at the end of the twelve weeks and what distances they are. Go watch a local race to get an idea of what it will be like to be racing. This can also help with race day anxiety.


Click on the number below that corresponds to the week of training you're in.


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