If you are participating in a sprint or short-distance triathlon on your own, or as part of a relay team, review the four plans below and decide where you want to start – Beginner, Intermediate I, Intermediate II, or Advanced. You can always move up or down if the program you begin with seems too easy or too hard.
Beginner
This is the most basic of the four plans. To complete this training, you should be able to:
- swim 50 yards (or one lap – the length of the pool and back) nonstop
- bike two to three times a week for at least 30 minutes at a time
- run or walk nonstop three to four times a week for 10 to 15 minutes each time
See the Beginners Weekly Training Schedule >>
Intermediate I
This plan is for people who have competed in at least one triathlon and have maintained the training throughout. This plan also could work for those who did two of the three disciplines in another triathlon as part of a relay team and now want to complete a full sprint triathlon on their own.
See the Intermediate I Weekly Training Schedule >>
Intermediate II
This plan is for those who want a more competitive triathlon experience. Those who choose this plan should have completed at least seven to 10 triathlons. This training plan also is for athletes who have completed a minimum of two Olympic-distance races.
See the Intermediate II Weekly Training Schedule >>
Advanced
This plan is for those who once were competitive cyclists, swimmers, runners, or all three. You shouldn't follow this plan unless you competed for a number of seasons and are in very good physical shape. You shouldn't have more than two health risk factors, such as being over 65, high blood pressure, high total cholesterol, smoking, or history of heart disease.
See the Advanced Weekly Training Schedule >>
