You will find the rhythm of workouts to be fun and achievable for even those with busy work or family commitments.

Planning to tackle a sprint triathlon in early 2018? Here’s your plan!

This plan is ideal for beginner to intermediate triathletes who are currently able to complete a 15-minute swim (with breaks as needed), a 30-minute bike, and a 30-minute run/walk. You will find this plan quite easy to comprehend, and the rhythm of workouts each week, as well as from week to week, to be fun and achievable for even those with busy work or family commitments. You will enjoy progressing through assorted training ‘phases’, such as ‘test’, ‘build,’ and ‘recover,’ and as such will be able to note improved fitness and speed throughout each 4-week cycle.

When the plan calls for a day off, spend as much time off your feet as possible. Spend some time preparing meals for the week, as well as arranging work and family schedules to best allow for succesful completion of assigned workouts.

Week 1

Monday
Day off

Tuesday
Swim: 30 minutes
WU- 5 to 10 minutes easy swim
MS- Swim 15 minutes max distance… taking breaks if/as needed.
CD- 5 minutes easy swim

Wednesday
Easy bike: 45 minutes
Ride easy/conversational, and use an easy gear with a high cadence.

Thursday
Build run: 40 minutes
WU- 10 minutes easy walk/jog
MS- 4 x 4 minutes TP (test pace), with 2 minutes RI (recovery interval)
CD- 8 minutes easy walk/jog

Friday
Easy swim: 20 minutes
Swim easy, taking breaks as needed.

Saturday
Bike test: 45 minutes
WU- Ride 10 minutes easy
MS- Ride 30 minutes maximum distance
CD- Ride 5 minutes easy

Sunday
Easy run: 30 minutes
Run/walk easy (conversational), taking breaks as needed.

Week 2

Monday
Day off

Tuesday
Build swim: 25 minutes
WU- 5 minutes easy swim
MS- 4 x 3 minutes TP (test pace), with 1 minute RI (recovery interval)
CD- 5 minutes easy swim

Wednesday
Easy bike: 45 minutes
Ride easy/conversational, and use an easy gear with a high cadence.

Thursday
Build run: 40 minutes
WU- 10 minutes easy walk/ jog
MS- 4 x 4 minutes TP (test pace), with 2 minutes RI (recovery interval)
CD- 8 minutes easy walk/ jog

Friday
Easy swim: 20 minutes
Swim easy, taking breaks as needed.

Saturday
Build bike: 1 hour
WU- 12 minutes easy
MS- 4 x 8 minutes TP (test pace), with 2 minutes RI (recovery interval)
CD- 10 minutes easy

Sunday
Easy run: 30 minutes
Run/walk easy (conversational), taking breaks as needed

Week 3

Monday
Day off

Tuesday
Build swim: 30 minutes
WU- 5 minutes easy swim
MS- 4 x 4 minutes TP (test pace), with 1 minute RI (recovery interval)
CD- 5 minutes easy swim

Wednesday
Easy bike: 45 minutes
Ride easy/conversational, and use an easy gear with a high cadence

Thursday
Build run: 45 minutes
WU- 10 minutes easy walk/ jog
MS- 4 x 5 minutes TP (test pace), with 2 minutes RI (recovery interval)
CD- 8 minutes easy walk/ jog

Friday
Easy swim: 20 minutes
Swim easy, taking breaks as needed.

Saturday
Build bike: 1 hour
WU- 12 minutes easy
MS- 4 x 9 minutes TP (test pace), with 2 minutes RI (recovery interval). Then run 5 minutes gradually building to TP
CD- 10 minutes easy

Sunday
Easy run: 30 minutes
Run/walk easy (conversational), taking breaks as needed

Week 4 (Recovery week)

Monday
Day off

Tuesday
Easy swim: 20 minutes
Swim easy, taking breaks as needed

Wednesday
Day off

Thursday
Easy bike: 45 minutes
Ride easy/conversational, and use an easy gear with a high cadence

Friday
Day off

Saturday
Easy run: 30 minutes
Run/walk easy (conversational), taking breaks as needed

Sunday
Day off

Week 5

Monday
Day off

Tuesday
Swim test: 30 minutes
WU- 5 to 10 minutes easy swim
MS- Swim 15 minutes max distance… taking breaks if/as needed
CD- 5 minutes easy swim

Wednesday
Easy bike: 45 minutes
Ride easy/conversational, and use an easy gear with a high cadence

Thursday
Swim test: 45 minutes
WU- 10 minutes easy walk/jog
MS- Run/walk 30 minutes maximum distance
CD- 5 minutes easy walk

Friday
Easy swim: 20 minutes
Swim easy, taking breaks as needed

Saturday
Bike test: 45 minutes
WU- Ride 10 minutes easy
MS- Ride 30 minutes maximum distance
CD- Ride 5 minutes easy

Sunday
Easy run: 30 minutes
Run/walk easy (conversational), taking breaks as needed

Week 6

Monday
Day off

Tuesday
Build swim: 30 minutes
WU- 5 minutes easy swim
MS- 4 x 4 minutes TP (test pace), with 1 minute RI (recovery interval)
CD- 5 minutes easy swim

Wednesday
Easy bike: 45 minutes
Ride easy/conversational, and use an easy gear with a high cadence

Thursday
Build run: 45 minutes
WU- 10 minutes easy walk/ jog
MS- 4 x 5 minutes TP (test pace), with 2 minutes RI (recovery interval)
CD- 8 minutes easy walk/jog

Friday
Easy swim: 20 minutes
Swim easy, taking breaks as needed

Saturday
Build bike: 1 hour
WU- 12 minutes easy
MS- 4 x 9 minutes TP (test pace), with 2 minutes RI (recovery interval)
CD- 10 minutes easy

Sunday
Easy run: 30 minutes
Run/walk easy (conversational), taking breaks as needed

Week 7

Monday
Day off

Tuesday
Build swim: 35 minutes
WU- 5 minutes easy swim
MS- 4 x 5 minutes TP (test pace), with 1 minute RI (recovery interval)
CD- 5 minutes easy swim

Wednesday
Easy bike: 45 minutes
Ride easy/conversational, and use an easy gear with a high cadence

Thursday
Build run: 50 minutes
WU- 10 minutes easy walk/jog
MS- 4 x 6 minutes TP (test pace), with 2 minutes RI (recovery interval)
CD- 8 minutes easy walk/jog

Friday
Easy swim: 20 minutes
Swim easy, taking breaks as needed

Saturday
Build bike: 1:05
WU- 12 minutes easy
MS- 4 x 10 minutes TP (test pace), with 2 minutes RI (recovery interval). Then run 8 minutes gradually building to TP.
CD- 10 minutes easy

Sunday
Easy run: 30 minutes
Run/walk easy (conversational), taking breaks as needed

Week 8 (Recovery week)

Monday
Day off

Tuesday
Easy swim: 20 minutes
Swim easy, taking breaks as needed

Wednesday
Day off

Thursday
Easy bike: 45 minutes

Friday
Day off

Saturday
Easy run: 30 minutes
Run/ walk easy (conversational), taking breaks as needed

Sunday
Day off

Week 9

Monday
Day off

Tuesday
Swim test: 30 minutes
WU- 5 to 10 minutes easy swim
MS- Swim 15 minutes max distance… taking breaks if/as needed
CD- 5 minutes easy swim

Wednesday
Easy bike: 45 minutes
Ride easy/conversational, and use an easy gear with a high cadence

Thursday
Run test: 45 minutes
WU- 10 minutes easy walk/jog
MS- Run/walk 30 minutes maximum distance
CD- 5 minutes easy walk

Friday
Easy swim: 20 minutes
Swim easy, taking breaks as needed

Saturday
Bike test: 45 minutes
WU- Ride 10 minutes easy
MS- Ride 30 minutes maximum distance
CD- Ride 5 minutes easy

Sunday
Easy run: 30 minutes
Run/walk easy (conversational), taking breaks as needed

Week 10

Monday
Day off

Tuesday
Build swim: 35 minutes
WU- 5 minutes easy swim
MS- 4 x 5 minutes TP (test pace), with :30 sec RI (recovery interval)
CD- 5 minutes easy swim

Wednesday
Easy bike: 45 minutes
Ride easy/ conversational, and use an easy gear with a high cadence

Thursday
Build run: 50 minutes
WU- 10 minutes easy walk/jog
MS- 4 x 6 minutes TP (test pace), with 1 minute RI (recovery interval)
CD- 8 minutes easy walk/jog

Friday
Easy run: 20 minutes
Swim easy, taking breaks as needed

Saturday
Build bike: 1:05
WU- 12 minutes easy
MS- 4 x 10 minutes TP (test pace), with 1 minute RI (recovery interval). Then run 10 minutes gradually building to TP
CD- 10 minutes easy

Sunday
Easy run: 30 minutes
Run/walk easy (conversational), taking breaks as needed

Week 11

Monday
Day off

Tuesday
Peak swim: 25 minutes
WU: 5 minutes easy
MS: Swim 75% of goal race distance at goal race pace. Take breaks as needed.

Wednesday
Easy bike: 45 minutes
Ride easy/conversational, and use an easy gear with a high cadence

Thursday
Peak run: 30 minutes
WU- Walk/jog 5 minutes easy
MS- Run/walk 50% of goal race distance at goal race pace
CD- Walk/jog 5 minutes easy

Friday
Easy swim: 20 minutes
Swim easy, taking breaks as needed

Saturday
Peak bike: 45 minutes
WU- 5 minutes easy spin
MS- Bike 75% of goal race distance at goal race pace alternating 10 minutes ‘on’, 5 minutes ‘easy’
CD- 5 minutes easy spin

Sunday
Easy run: 30 minutes
Run/ walk easy (conversational), taking breaks as needed

Week 12 (Race week!)

Monday
Day off

Tuesday
Taper run: 20 minutes
Run 33% of goal race distance at goal race pace alternating run 4 minutes/ brisk walk 1 minute

Wednesday
Taper bike: 30 minutes
Ride 50% of goal race distance at goal race pace alternating 10 minutes ‘on’, 5 minutes ‘easy’

Thursday
Taper swim: 15 minutes
Swim 50% of goal race distance at goal race pace, taking breaks as needed
Note: Practice in wetsuit if you plan to wear one in the race. Use the swim venue if possible, otherwise it is OK to wear the wetsuit in the pool.

Friday
Day off

Saturday
Pre-race workout: 20 minutes
Bike 15 minutes progressing to race pace, then run 5 minutes progressing to race pace

Sunday
Race day: Arrive early, trust your training, have fun!

More training plans