12-Week Sprint Triathlon Plan for Beginners

This 12-week plan is designed for complete beginners who want to finish their first sprint triathlon (typically 750m swim, 20km bike, 5km run). You don’t need to be fit to start — just consistent. The plan builds gradually from 3-4 sessions per week to 5-6 by race week.

What You’ll Need

  • Access to a swimming pool (and ideally open water for the final 4 weeks)
  • A road or hybrid bike (doesn’t need to be fancy)
  • Running shoes — see our running shoe guide for recommendations
  • A basic sports watch or phone for tracking time and distance

Plan Structure

Weeks 1-4 (Foundation): Build basic fitness in each discipline. 3-4 sessions per week. Focus on completing the distances at an easy pace. No intensity work yet.

Weeks 5-8 (Development): Increase volume slightly. Introduce one bike-run “brick” session per week. Add some technique-focused swim sessions. 4-5 sessions per week.

Weeks 9-11 (Race Preparation): Practice race-pace efforts. Include an open water swim if possible. One longer session per discipline. Practice transitions. 5 sessions per week.

Week 12 (Taper): Reduce volume by 40-50%. Keep some short, sharp efforts to stay sharp. Rest well. Race day!

Sample Week (Week 6)

Key Tips

  • Don’t skip rest days — recovery is where your body adapts and gets stronger
  • Keep most sessions at a conversational pace. You should be able to talk while training
  • Practice your transitions at least twice before race day — even in the garden
  • Don’t try anything new on race day — eat what you’ve trained with, wear what you’ve trained in

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.