8-Week Sprint Triathlon Training Plan
Beginner-friendly plan to prepare you for your first Sprint triathlon finish line
Plan Overview
- Frequency: 3 swims, 3 bike sessions, and 3 runs per week
- Progression: Gradually increase duration and intensity each week
- Brick Workouts: Bike-to-run combinations to prepare your legs for transitions
- Taper: Reduced volume in final week for race-day freshness
- Rest Days: Essential for recovery and adaptation - don't skip them!
8-Week Training Schedule
Week 1
Monday
Swim (30 min)
Tuesday
Bike (45 min)
Wednesday
Run (30 min)
Thursday
Rest
Friday
Swim (30 min)
Saturday
Bike (60 min)
Sunday
Run (45 min)
Week 2
Monday
Swim (30 min)
Tuesday
Bike (45 min)
Wednesday
Run (30 min)
Thursday
Rest
Friday
Swim (30 min)
Saturday
Bike (60 min)
Sunday
Brick: Bike (45 min) / Run (15 min)
Week 3
Monday
Swim (35 min)
Tuesday
Bike (50 min)
Wednesday
Run (35 min)
Thursday
Rest
Friday
Swim (35 min)
Saturday
Bike (75 min)
Sunday
Run (50 min)
Week 4
Monday
Swim (35 min)
Tuesday
Bike (50 min)
Wednesday
Run (35 min)
Thursday
Rest
Friday
Swim (35 min)
Saturday
Bike (75 min)
Sunday
Brick: Bike (50 min) / Run (20 min)
Week 5
Monday
Swim (40 min)
Tuesday
Bike (60 min)
Wednesday
Run (40 min)
Thursday
Rest
Friday
Swim (40 min)
Saturday
Bike (90 min)
Sunday
Run (60 min)
Week 6
Monday
Swim (40 min)
Tuesday
Bike (60 min)
Wednesday
Run (40 min)
Thursday
Rest
Friday
Swim (40 min)
Saturday
Bike (90 min)
Sunday
Brick: Bike (60 min) / Run (25 min)
Week 7
Monday
Swim (30 min)
Tuesday
Bike (45 min)
Wednesday
Run (30 min)
Thursday
Rest
Friday
Swim (30 min)
Saturday
Bike (60 min)
Sunday
Run (45 min)
Week 8
Monday
Swim (20 min)
Tuesday
Bike (30 min)
Wednesday
Run (20 min)
Thursday
Rest
Friday
Rest
Saturday
RACE DAY! 🏁
Sunday
Rest & Recover
Important Notes
- • Adapt to your fitness: If a workout feels too challenging, reduce the duration by 20-30%
- • Listen to your body: Take an extra rest day if you're overly fatigued or sore
- • Brick workouts: These bike-to-run sessions prepare your legs for the unique feeling of running off the bike
- • Consistency over perfection: Missing one workout won't ruin your preparation - just get back on track
- • Week 8 taper: Reduced volume allows your body to recover and be fresh for race day