8-Week Beginner Sprint Triathlon Training Plan
This 8-week sprint triathlon training plan is designed for beginners who can currently swim, bike, and run separately but are seeking a simple, balanced, and effective approach to combining all three for a sprint triathlon. This training program works great even for your first sprint triathlon. If this sounds good to you, read on.
Prerequisites
Before starting this sprint tri training plan, it’s recommended that you have a basic level of fitness and are comfortable with swimming, biking, and running. Also, make sure to consult with your doctor to ensure that you are physically fit for this type of training.
You should be able to do the following three activities (not consecutively) before starting this training plan.
- Swim continuously for 20 minutes
- Bike continuously for 60 minutes
- Run continuously for 30 minutes
Speed or pace is not important – just your ability to keep going.
Personalize It
It’s important to note that this is a general plan and should be adjusted based on your individual needs and abilities. If you need to change a workout to a different day of the week, feel free to do so.
Just understand that this training plan is cumulative, meaning that each week builds on the previous one. Try not to miss workouts if you can.
Also, this 8-week sprint triathlon training plan is simplified by design. It should allow you to go out and do the work without any risk of overthinking. There are plans available that describe working out in heart rate “zones”, but I think that confuses a lot of beginning athletes.
Also, remember to listen to your body. Adjust the plan when needed, and enjoy the journey!
The Sprint Distance Triathlon Training Plan
The training plan includes a rest day on Monday of each week. Each workout is designed to be completed in the time allocated, but feel free to adjust the intensity or duration based on your fitness level.
The sprint triathlon training schedule includes a combination of swim, bike, run, and brick workouts. A brick workout involves completing two disciplines back-to-back, typically biking and running, to simulate race-day conditions. These workouts are important because they help your body (and mind) adapt to the transition from one discipline to another and help build endurance.
During the first two weeks of the training plan, the focus is on getting comfortable with each discipline. In the following weeks, the plan increases in intensity and includes longer workouts and brick sessions to simulate race conditions. In the final weeks, the plan includes higher-intensity workouts to help you peak on race day.
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | 30 min bike | 20 min swim | 45 min bike | 30 min run | 20 min swim | 45 min bike | 35 min run (easy) |
| 2 | Rest | 20 min swim | 45 min bike | 30 min run | 20 min swim | 60 min bike | 35 min run (easy) |
| 3 | Rest | 25 min swim | 45 min bike | 30 min run | 25 min swim | BRICK: 45 min bike + 10 min run | 30 min run |
| 4 | Rest | 25 min swim | 60 min bike | 30 min run | 25 min swim | 60 min bike | 45 min run (easy) |
| 5 | Rest | 25 min swim | 60 min bike | 30 min run | 25 min swim | BRICK: 60 min bike + 15 min run | BRICK: 30 min bike + 15 min run |
| 6 | Rest | 30 min swim | 60 min bike | 30 min run | 30 min swim | BRICK: 60 min bike + 15 min run | BRICK: 30 min bike + 45 min run |
| 7 | Rest | 30 min swim | BRICK: 60 min bike + 10 min run | 30 min run | 30 min swim | BRICK: 75 min bike + 30 min run | 60 min bike |
| 8 | Rest | 25 min swim | 60 min bike (easy) | 20 min run (easy) | 15 min swim (easy) | 40 min bike (easy) | RACE DAY! |
Recovering From Your Workouts
You’ll get sore after some workouts. You’ll have areas on your body that are more prone to soreness than others. For me, it’s my legs. My quads and calves always get sore.
Foam Roller
Using a foam roller is an effective recovery tool for triathletes, as it can help to alleviate muscle soreness and improve flexibility. Foam rolling involves using a cylindrical foam roller to apply pressure to targeted areas of the body. The pressure from the foam roller can help to release tension in the muscles and reduce inflammation, allowing for faster recovery times.
I swear by this process. It’s amazing how fast it seems to work. My leg soreness is gone (or at least minimized) within a day. I use it all the time.
Stretching
In addition to foam rolling, stretching is an excellent way to help prevent injury and improve flexibility. It’s important to stretch after each workout, as well as incorporate stretching into your daily routine.
Cold Plunge
Another effective recovery method is taking an ice bath. Ice baths can help to reduce inflammation and soreness in the muscles, promoting faster recovery times. They can be a challenging experience if you’re not used to the cold water, but many triathletes swear by it as an effective recovery tool.
Sleep and Hydration
Finally, sleep and hydration play a large part in recovering each day. Cutting your sleep short is an easy way to sabotage your triathlon training, so make it a priority!
Race Week
You will want to back off the intensity of each workout a bit to ensure maximum recovery for your race. You still want to keep working out daily though since your body should be accustomed to them. Make sure you practice good form but dial it back slightly so as not to introduce any new fatigue. Make sure you keep your heart rate lower than normal during these workouts.
You’re almost there!
Race Day – Pace Yourself
Race day is exhilarating. It’s when you get to show everyone how much work you’ve put in. It’s easy to get caught up in the excitement and go out too hard, too soon.
Remember that pacing is crucial in a triathlon. Blowing up ruins your race. I’ve done it plenty of times. I recommend starting the swim slower than you’re normal swim workouts pace. Force yourself to slow down, so your heart rate doesn’t spike too much. At the halfway point, I speed it up slightly. I do the same for the first mile of the run. It really helps.
Smile
Did you know that smiling helps you race better? Actually, science says so. Something about smiling while in a tough situation makes the pain hurt less. It’s true, so smile!
Race Your Race
To avoid blowing up, start the race conservatively and focus on maintaining a steady effort throughout the swim, bike, and run. Use your training and race strategy to guide your pace, and listen to your body to avoid pushing too hard too soon.
If someone passes you on the bike, don’t sprint to try to match their pace. Race your race and, not someone else’s. That’s how you blow up.
We’ve compiled a pacing chart if you have a desired run time.
You’ll see plenty of people walking on the run because they overexerted themselves on the bike. There is nothing wrong with walking, except when you expected to be running. Then it sucks.
Remember to fuel and hydrate properly throughout the race to keep your energy high and avoid hitting a wall.
Lastly, stay focused on your own race and don’t compare yourself to others. Stick to your race plan, enjoy the experience, and give it your best effort!
You’re competing against the race, that’s it. The race itself is trying to beat you. Finishing the race is how you win. Pace yourself and you can brag forever!
After the Race
Congratulations! Hopefully, the race went as expected and you are satisfied with your performance. You can now call yourself a triathlete!
After completing a triathlon, it’s important to take some time to recover and reflect on your achievements. Here are some tips on what to do after a sprint triathlon.
Cool down and stretch
After crossing the finish line, it’s important to keep moving to prevent cramping and stiffness. Take a few minutes to walk or jog slowly and stretch your muscles. Focus on stretching your calves, quads, hamstrings, and hip flexors.
Hydrate and Refuel your body
You have burned a lot of calories during the race, so it’s important to replenish your body with nutrients. Eat a meal with a good balance of protein, carbohydrates, and healthy fats. This will help your muscles recover and prepare your body for future training.
You may have also lost a lot of fluids during the race, so it’s important to rehydrate with a sports drink to avoid dehydration.
Reflect on your performance
Take some time to reflect on your performance and what you have achieved. Think about what went well during the race and what you could have improved on. Celebrate your achievements and learn from your mistakes.
Take some time to rest
Give your body some time to rest and recover. Take a few days off from training and focus on relaxation and recovery. Or even better – go ahead and ride your bike, but keep the intensity very easy.
Plan your next race
Hopefully, you’re motivated to take on another challenge. Use this time to plan your next race and set new goals for yourself. Think about what you want to achieve and how you can improve your performance.
Conclusion
Completing a sprint triathlon is a great accomplishment. Thank you for letting us be part of your adventure. Remember to cool down, refuel your body, hydrate, reflect on your performance, rest, and plan for your next race.
Good luck with your future races!
