*12 week Beginner Triathlon Training Plan (Free*)

If you’re looking for a training schedule for your first Triathlon, you’re in the right place!

 Reknowned Triathlete and coach Elena Maslova has put together a 12 week Sprint Triathlon Training plan for beginner Triathletes. This plan is for beginners and as with any standard traithlon training plan won’t suit everybody. It’simportant that you realistically assess your current level of fitness and if in doubt that you consult a medical professional before embarking on a new training regime. This beginner Triathlon Training plan focuses on helping novice Triathletes to build up their endurance and fitness in all 3 Triathlon disciplines over a 12 week period. The training schedule is broken up into 4 key sections:

  • Triathlon base training
  • Specific preperation
  • Pre- Competition week
  • Competition week

 At the end of the beginner Triathlon training schedule you should be prepared to take on your first Sprint Triathlon and officially become a ‘Triathlete’!

Enjoy every step of the the journey as training for your first triathlon is an incredible experience!

Beginner Triathlon Training Programme

Weeks 1 – 7 (Base Training)

Week 1

Monday

  • AM Swim 1km
  • PM Easy jog 30 min, stretch 10min

Tuesday

  • AM Rest day
  • PM Rest day

Wednsday

  • AM Swim 1km
  • PM run 30 min, stretch 10min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1200m
  • PM Easy run 30 min, stretch 10min

Saturday

  • AM Bike 1hr
  • PM

Sunday

  • AM Bike 1hr 15min
  • PM

Week 2

Monday

  • AM Swim 1km
  • PM Easy jog 30 min, stretch 10min

Tuesday

  • AM Rest day
  • PM Rest day

Wednsday

  • AM Swim 1km
  • PM run 30 min, stretch 10min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1200m
  • PM Easy run 30 min, stretch 10min

Saturday

  • AM Bike 1hr
  • PM

Sunday

  • AM Bike 1hr 15min
  • PM

Week 3

Monday

  • AM Swim 1200m
  • PM Easy run 35min,stretch10 min

Tuesday

  • AM Rest day
  • PM Rest day

Wednsday

  • AM Swim 1200
  • PM Easy run 35 min, stretch 10min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1200m
  • PM Easy run 35 min, stretch 10 min

Saturday

  • AM Bike 1hr 10 min
  • PM

Sunday

  • AM Bike 1hr 10 min
  • PM

Week 4

Monday

  • AM Swim 1500m
  • PM Run 30 min, sprints 6x60m, stretch 10min

Tuesday

  • AM Rest day
  • PM Rest day

Wednsday

  • AM Swim 1500m
  • PM Run 40min, stretch 10 min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1500m
  • PM Run 30 min, sprints 10 x 60m, stretch 10 min

Saturday

  • AM Bike 1hr 15 min
  • PM

Sunday

  • AM Bike 1hr 15 min
  • PM

Week 5

Monday

  • AM Swim 1500m
  • PM Run 30 min, sprints 6x60m, stretch 10min

Tuesday

  • AM Rest day
  • PM Rest day

Wednsday

  • AM Swim 1500m
  • PM Run 40min, stretch 10 min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1500m
  • PM Run 30 min, sprints 10 x 60m, stretch 10 min

Saturday

  • AM Bike 1hr 15 min
  • PM

Sunday

  • AM Bike 1hr 15 min
  • PM

Week 6

Monday

  • AM Swim 1500m
  • PM stretch 20 min

Tuesday

  • AM Run 40 min
  • PM

Wednsday

  • AM Swim 1500
  • PM Jog 15 min, then 30 ‘ fast + 90 sec easy x 5sets , jog 10min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1500m
  • PM Easy run 35 min, stretch 10 min

Saturday

  • AM Bike 1hr 20 min
  • PM

Sunday

  • AM Bike 1hr 20 min
  • PM Sea swim 20 min

Week 7

Monday

  • AM Swim 1500m
  • PM stretch 20 min

Tuesday

  • AM Run 40 min
  • PM

Wednsday

  • AM Swim 1500
  • PM Jog 15 min, then 30 ‘ fast + 90 sec easy x 5sets , jog 10min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1500m
  • PM Easy run 35 min, stretch 10 min

Saturday

  • AM Bike 1hr 20 min
  • PM

Sunday

  • AM Bike 1hr 20 min
  • PM Sea swim 20 min

(Beginning of ‘Specific Training’)

Week 8

Monday

  • AM Swim 1500m
  • PM

Tuesday

  • AM Run 40 min, sprints 6x100m, stretch 10min
  • PM

Wednsday

  • AM Swim 1500m
  • PM Recovery run 40min, stretch 10 min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1500m
  • PM Jog 15 min, then 30 ‘ fast + 90 sec easy x 5sets , jog 10min

Saturday

  • AM Bike 1hr 15 min, recovery ride.
  • PM

Sunday

  • AM Bike 1hr 15 min, hill repeats 5 x 1min
  • PM jog of the bike 5 min , easy

Week 9

Monday

  • AM Swim 1500m
  • PM Easy run 30 min, stretch 10 min

Tuesday

  • AM Run 50 min,stretch
  • PM

Wednsday

  • AM Rest
  • PM Jog 15 min, then 30 ‘ fast + 90 sec easy x 7sets , jog 10min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1500m
  • PM Easy run 35 min, stretch 10 min

Saturday

  • AM Bike 1hr 20 min, steady ride.
  • PM jog of the bike 5 min ,

Sunday

  • AM Bike 1hr 20 min, hills repeat 7x1min
  • PM sea swim 20 min

Week 10

Monday

  • AM Swim 1500m
  • PM Easy run 30 min, stretch 10 min

Tuesday

  • AM Run 50 min,stretch
  • PM

Wednsday

  • AM Rest
  • PM Jog 15 min, then 30 ‘ fast + 90 sec easy x 7sets , jog 10min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1500m
  • PM Easy run 35 min, stretch 10 min

Saturday

  • AM Bike 1hr 20 min, steady ride.
  • PM jog of the bike 5 min ,

Sunday

  • AM Bike 1hr 20 min, hills repeat 7x1min
  • PM sea swim 20 min

(Pre-Competition Week)

Week 11

Monday

  • AM Swim 1500m
  • PM

Tuesday

  • AM Run 30 min, sprints 10x100m, jog down, stretch 10min
  • PM

Wednsday

  • AM Swim 1500m
  • PM Recovery run 40min, stretch 10 min

Thursday

  • AM Rest day
  • PM Rest day

Friday

  • AM Swim 1500m
  • PM Jog 15 min, then 45 ‘ fast + 2min15’ easy jog x 7 sets , jog 10min

Saturday

  • AM Bike 1hr 15 min, recovery ride.
  • PM

Sunday

  • AM Bike 1hr 15 min, steady ride.
  • PM

(Competition Week!)

Week 12

Monday

  • AM Swim 1500m
  • PM

Tuesday

  • AM Run 30 min, sprints 10x100m, jog down, stretch 10min
  • PM

Wednsday

  • AM Rest day
  • PM

Thursday

  • AM Bike 1hr -1hr 10 min , 6 x 10sec sprints
  • PM

Friday

  • AM Swim 750m or sea swim 20 min
  • PM Run 20 min or bike 30 min

Saturday

  • AM Easy run 10 min, 6x 60 m sprints, stretch 10 min
  • PM

Sunday

  • AM **Competition **
  • PM

We hope that you’ve enjoyed this beginner Triathlon training schedule and check back in for more plans! As mentioned above, it’s important that you take into account your own level of fitness, strengths and weaknesses when considering a new Triathlon training plan.

Click here for Beginner Triathlete advice!

Safe training!

All information provided on NewToTri.com is done so in good faith and is not medical advice. If you’re considering changing your fitness routine or making a medical decision, it’s important to consult with a professional first.



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