My Tri Training: Beginner's Plan

I had no idea how I should train and didn't want to aimlessly start swimming, biking and running, so I did what comes naturally, and started researching. Almost instantly I found a training plan on Active.com.

How to Train for a Sprint Triathlon:

The name says it all. Pages 1, 2 and 3 offer some great advice for your training so don't skip it. Page 4 is where you'll find the plan, which I'm also including below. The timing for finding this couldn't be better. The event takes place in 13 weeks and this plan calls for a 12 week commitment.

The only issue I see is the swimming. I'm barely close to being able to complete the requirements for week 1 at this point, but there's definitely a chance of getting up to speed.

Open water swim practice is going to be fun as well. Not my favorite, but I'm actually looking forward to trying it out. I must be going insane.

Month 1:

• Mon: Off

• Tue: Run: 20 minutes easy

• Wed: Bike: 30 minutes easy or spin class

• Thu: Off

• Fri: Run: 20 minutes easy

• Sat: Swim: 10 to 16 x 25 m easy, rest 20 seconds

• Sun: Bike: 30 to 40 minutes easy or spin class

Swim: During weeks 3 and 4, swim 8 to 10 x 50 meters, rest 15 seconds.

Bike/Run: Increase by five minutes each week.

Month 2:

• Mon: Off

• Tue: Run: 3 to 4 Two-minute intervals

• Wed: Bike: 50 to 60 minutes easy or spin class

• Thu: Swim: 8 to 10 x 75 m easy, rest 15 seconds

• Fri: Run: 35 to 40 minutes easy

• Sat: Swim: 8 to 10 x 75 m easy, rest 15 seconds

• Sun: Brick: Bike: 30 minutes steady; Run: 20 to 30 minutes easy

Swim: During weeks 3 and 4, swim 5 x 100 m, rest 15 seconds.

Bike: Increase by five minutes each week.

*Run: Begin interval training: Warm up for 15 minutes, then alternate two minutes at a faster pace with two minutes jog/walk. Cool down for 15 minutes; increase by one interval each week.

More: How to Create Your Own Interval Workouts

Month 3:

• Mon: Off

• Tue: Run: 6 to 8 two-minute intervals

• Wed: Bike: 60 to 70 minutes easy

• Thu: Swim: 800 m easy

• Fri: Run: 40 minutes easy

• Sat: Swim: 800 m easy or 30 minutes in open water

• Sun: Brick: Bike: 50 minutes steady; Run: 25 to 30 minutes easy

During weeks 2 and 3, do the brick on Tuesday; on Sunday, do a mini tri (15-minute swim, 45-minute bike, 20-minute run). Race week: Revert to month 1, week 1. The day before your race, rest or swim easy for 10 minutes.