Sprint Triathlon Training for the Beginner Triathlete
Here is how I trained for my first sprint triathlon!
Mark Evans
My First Triathlon
When I contemplated attempting my first sprint triathlon over five years ago, I had many doubts and fears that I could actually do it. After all, the only races I had completed prior were 5K and 10K road races, plus a half-marathon or two.
I hadn’t ridden a bike since I was a kid when riding the mere nine-tenths of a mile from my home to Angie’s Country Store was as intimidating a prospect to my young self as contemplating completing an Ironman is to the average adult.
Fortunately for my young self (and more so, perhaps, for my dentist's retirement account), the intimidation that I felt was never a match for the dreams of mouthfuls of Gobstoppers and Bubblicious that awaited my heroic arrival (cue sweaty, dirt-ridden rider flicking his kickstand down in slo-mo, gallant bravado) and the motivation that these dreams provided.
And swimming—well, once again, the last time I had swum, if you can call it that (splashing around a bit in a murky lake), was so far back in my memory that I questioned whether I ever had actually swum in that murky lake.
So why, then, was the finish line of my first sprint triathlon such a glorious place to reach—was it because I swam a quarter-mile, biked 13, and ran 3.1, or was it because I had overcome my doubts and fears and forged ahead with planning and incremental training steps to complete what at times seemed like an impossibility? I think you know the answer. And, the best part? You can do it too.
The Sprint Distance Triathlon
The sprint distance triathlon is unique among the four major triathlon distances (Sprint, Olympic, Half-Ironman, and Ironman) in that it is the only triathlon where the distances may vary a bit from race to race. Most sprint triathlons have a swim distance between 400M and 750M, or approximately one-quarter to one-half mile. The bike leg will typically be a 20K ride (12.8 miles), and the run is usually a 5K (3.1 miles).
Another aspect that makes sprint distance triathlons unique is that they are often reverse triathlons—that is, in a typical triathlon, the order of events is swim-bike-run, but in many sprint distance triathlons, the order will be reversed to run-bike-swim. This is important to know ahead of time, particularly if you are a weak swimmer (which most beginner triathletes are since most come to the sport of triathlon from running) so that you can adjust your training appropriately.
Training Schedule
Triathlon training for the first-time triathlete begins with setting up the training schedule. I have outlined below the triathlon training program that I used to train for and successfully complete my first sprint triathlon.
This sprint triathlon training program is a great program for a beginner who jogs a couple of times a week for at least 30 minutes, and has completed a couple of 5K and 10K races. If you are not yet at that level of fitness, I would recommend adding four weeks of base training before starting this triathlon training schedule, during which you can build up to running 30 minutes two times a week and biking for 30 minutes one time a week.
Also, if swimming is very foreign to you and you are not familiar with the basics of breathing, I would highly recommend taking four to six one-on-one lessons prior to beginning the training program. If you live near a college or university, you can usually go to the pool and ask around to find someone on the swim team who gives lessons – this is usually the cheapest and most flexible way to get lessons. You can also get one-on-one swimming lessons at the local YMCA, but it will be more expensive than getting swimming lessons from a college student.
And so, without further ado, I present:
Your 8-Week Sprint Triathlon Training Program (leading to your eventual world domination)
Week 1 (Total time 3:10)
Monday: Rest Day! (Boy, this plan starts off easy)
Tuesday: Run 30 minutes or 3 miles
Wednesday: Bike 40 minutes or 10 miles
Thursday: Swim 20 minutes and Run 25 minutes or 2.5 miles
Friday: Rest Day
Saturday: Run 30 minutes or 3 miles
Sunday: Swim 20 minutes and Run 30 minutes or 3 miles (if the triathlon you are training for is a reverse sprint triathlon, do the run first and then the swim)
Week 2 (Total time 3:50)
Monday: Rest Day
Tuesday: Run 30 minutes or 3 miles and Swim 15 minutes
Wednesday: Bike 45 minutes or 11 miles
Thursday: Swim 20 minutes and Run 20 minutes or 2 miles
Friday: Rest Day
Saturday: Run 35 minutes or 3.5 miles
Sunday: Swim 25 minutes and Bike 40 minutes or 10 miles (if the triathlon you are training for is a reverse sprint triathlon, do the bike first and then the swim)
Week 3 (Total time 4:00)
Monday: Rest Day
Tuesday: Run 35 minutes or 3.5 miles
Wednesday: Bike 50 minutes or 12 miles
Thursday: Swim 20 minutes and Run 30 minutes or 3 miles
Friday: Rest Day
Saturday: Bike 50 minutes or 12 miles
Sunday: Swim 25 minutes and Run 40 minutes or 4 miles (if the triathlon you are training for is a reverse sprint triathlon, do the run first and then the swim)
Week 4 (Total time 3:55)
Monday: Rest Day
Tuesday: Run 30 minutes and Swim 15 minutes
Wednesday: Bike 55 minutes or 13 miles
Thursday: Swim 20 minutes and Run 25 minutes or 2.5 miles
Friday: Rest Day
Saturday: Run 40 minutes or 4 miles
Sunday: Swim 25 minutes and Run 40 minutes or 4 miles (if the triathlon you are training for is a reverse sprint triathlon, do the run first and then the swim)
Week 5 (Total time 4:05)
Monday: Rest Day
Tuesday: Run 20 minutes or 2 miles and Bike 40 minutes or 10 miles
Wednesday: Bike 60 minutes or 14 miles
Thursday: Swim 20 minutes and Run 30 minutes or 3 miles
Friday: Rest Day
Saturday: Run 45 minutes or 4.5 miles
Sunday: Swim 15 minutes and Bike 45 minutes or 11 miles and Run 30 minutes or 3 miles (if the triathlon you are training for is a reverse sprint triathlon, do the run, then bike, then swim)
Week 6 (Total time 4:25)
Monday: Rest Day
Tuesday: Run 35 minutes or 3.5 miles and Swim 15 minutes
Wednesday: Bike 60 minutes or 14 miles
Thursday: Swim 25 minutes and Run 20 minutes or 2 miles
Friday: Rest Day
Saturday: Run 50 minutes or 5 miles
Sunday: Swim 15 minutes and Bike 60 minutes or 14 miles (if the triathlon you are training for is a reverse sprint triathlon, do the bike first and then the swim)
Week 7 (Total time 4:50)
Monday: Rest Day
Tuesday: Bike 40 minutes or 8 miles and Run 30 minutes or 3 miles
Wednesday: Bike 60 minutes or 14 miles
Thursday: Swim 20 minutes and Run 30 minutes or 3 miles
Friday: Rest Day
Saturday: Run 50 minutes or 5 miles
Sunday: Swim 20 minutes and Run 40 minutes or 4 miles (if the triathlon you are training for is a reverse sprint triathlon, do the run first and then the swim)
Week 8 (Total time 2:27 + Sprint Triathlon)
Monday: Rest Day
Tuesday: Run 30 minutes and Swim 15 minutes
Wednesday: Bike 50 minutes or 12 miles
Thursday: Swim for 10 minutes Bike for 12 minutes or 3 miles and run for 10 minutes or 1 mile
Friday: Walk 20 minutes or 1.5 miles
Saturday: Rest
Sunday: Sprint Triathlon
*Most triathlons are on Sundays. If your triathlon is on a Saturday, adjust the above by one day to make the Sunday workouts on Saturday, the Saturday workouts on Friday, etc. You may also add strength training (a moderate workout with free weights/universal) and/or stretching sessions to one of the rest days.
Mark Evans
The Finish Line
This sprint triathlon training schedule took me to the finish line and it will take you there as well. In the five years since my first sprint triathlon, I have completed several other sprint triathlons and several Olympic distance triathlons, and I am training now for my second Half-Ironman.
Each race is its own world, bringing the racer face to face with conflicting moments of fear, struggle, elation, doubt, misery, euphoria, success (and, ultimately, relief . . . that moment when you cross the finish line and say to yourself, after you have given it your all, “thank God that’s over!” followed by the thought that comes a half-hour, or four hours, or two days, or one week later, when you say to yourself, “I need to do that again. When‘s the next triathlon?”)
See you at the finish line.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
Comments
thebusyathlete from Melbourne, Australia on May 01, 2012:
Great advice! Sprint Distance is a great way to get involved in Triathlon.
Mike's Corner (author) from Maryland on February 18, 2012:
Thanks for stopping by, Conguer -- good luck on the road!
Mike's Corner (author) from Maryland on February 18, 2012:
Congrats on completing your first sprint Elizabeth!
elizabethmcgriff from South Alabama on September 10, 2011:
Great hub. Love the schedule you included and the Garmin suggestion, I'm saving up. Just finished my first sprint- completely agree with your post race sentiments. You might enjoy Training Peaks as an online way to track your training and performance.
Thanks for writing.
Mike's Corner (author) from Maryland on April 28, 2011:
Happy training Whitney!
WhitneyNZ from Christchurch, New Zealand on April 06, 2011:
Thanks for the resource! I'm just getting into triathlons and the training schedule is really helpful.
Frieda Babbley from Saint Louis, MO on January 16, 2011:
Absolutely!
Mike's Corner (author) from Maryland on January 16, 2011:
Thanks, Frieda, and thanks for stopping by . . . I've noticed a few triathlon lovers in only the week that I've been here -- looks like HubPages will be a great resource for training info!
Frieda Babbley from Saint Louis, MO on January 15, 2011:
You'll find a like of triathlon lovers on HubPages. Great info. I really like that you put in a schedule! Very helpful. Thanks.
