The Original 13 Week Sprint Training Plan

comments : 35

A great 13 week program with good guidelines leading up to it. Have fun!

Is This Plan Right For Me?

To use this plan, you should be able to: 

  • Swim at any pace for 20 minutes straight
  • Bike at any pace for 30 minutes straight
  • Run at any pace for 20 minutes straight

If you aren't there yet, check out Running from Scratch and/or try our Couch-to-Sprint Plan (requires Silver Membership Level).

Sprint 13-Week Training Program Description and Caveats

This is the program one of our coaches designed for his mother who was racing her first sprint triathlon.  She was 59 years old and started from scratch.  If she can do it, you can!

Remember, you may definitely overshoot the mileage by the end of this program, but this program is for everybody and especially for beginners OF ALL AGES!!!.  It is not based on speed but on endurance.  You can go as slow as you want.  This is your first triathlon, and the goal is to just finish and to HAVE FUN!!!

If you need some reference on mileage to minutes:  I am a slow, leisurely runner and it takes me 40 minutes to run 4 miles.  One runs a maximum of 45 minutes in this program, so runners slower than me (and I am slow) can definitely do this program.  However, if you find you can do a longer length tri during the middle of the following program, than sign up for a longer one!

By the way, if you can't do all the minutes - DON'T WORRY!!!  45 minutes running or 35 minutes swimming does sound like a lot.  Do your best.  On race day, you will get a great extra boost from the environment.  Being that swimming is first, I know you will be able to do the distance even if you have only maxed out at around 20-30 minutes (just make sure you have done the 0.6miles in the pool as you can't really stop in the event).  Biking is easy at these distances - even under minimal training.  Running...you can stop to walk as much as it is needed if you want...you are allowed.  I THINK YOUR GONNA BE ALRIGHT!!! 

For a typical sprint triathlon (~0.5mile swim, 12mile bike, 3mile run), here are some ranges of the best and worst times from ages 15 to 70:

Swim:  10-35min    Bike:  30-55min    Run: 18-45min  Total: 55-135min

Training Plan in Minutes (Below)

Week:MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
1Swim-15OffBike-35Run-20Swim-30OffBike-40160
 Run-20       
2Swim-20OffBike-35Run-20Swim-30OffBike-45175
 Run-25       
3Swim-20OffBike-30Run-25Swim-35OffBike-45180
 Run-25       
4Swim-20OffRun-25Swim-25Bike-45OffRun-30175
 Bike-30       
5Swim-25OffRun-25Run-30Swim-30OffBike-45185
 Bike-30       
6Run-15OffBike-25Run-15Bike-25OffSwim-20100
REST Wk.        
7Run-15OffBike-30Bike-25Run-20OffSwim-25115
       Open Water
8Swim-25OffRun-35Bike-50Swim-30OffRun-35210
 Bike-35       
9Swim-25OffRun-25Swim-30Bike-35OffRun-35205
 Bike-35   Run-20   
10Swim-30OffBike-45Run-45Swim-35OffBike-60245
 Run-30       
11Swim-20OffRun-25Bike-35Swim-20OffBike-55215
 Bike-30     Run-30 
12Swim-20OffOffRun-30Bike-45OffSwim-20115
       Open Water
13OffBike-15OffSwim-15Run-15OffRace!!!45

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date: September 13, 2004