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 10

triathlon training program week 10



A triathlon requires that we transition quickly from one sport to another. This is considered the fourth event, a skill that you must train. It can be a real time saver if you do it well. The time clock does not stop so you can tie your shoelaces. There is no chance to change clothes so you must swim/bike/run in the same outfit.


Race day is not the time to try a new outfit or shoes. Everything must be used in training to determine if it fits well, is comfortable and performs the way you need it to. Practice at least once a week to get the hang of it. Here is a super easy to follow video to get an idea. 


The Equipment List, As Promised


  • Swim Suit/Tri Suit
  • Goggles
  • Wetsuit
  • Swim Cap (always have an extra, just in case)
  • Towel(s)
  • Body Glide
  • Flip Flops



  • Bike (Seriously!)
  • Helmet
  • Cycling Shoes/Socks
  • Water Bottles
  • Spare Tubes/Tires/Patch Kit
  • Sunglasses
  • Floor Pump
  • Tools



  • Hat
  • Running Shoes/Socks
  • Nutrition:
  • Water
  • Energy Bar
  • Gels
  • Sport Drink



  • Watch
  • Heart Rate Monitor (if using one)
  • Sunscreen
  • Race Belt
  • Safety Pins
  • Race information/maps
  • Money/ID
  • Extra clothes for after the race
  • Duct tape (you never know!)


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


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