10-Week Sprint Triathlon Training Plan For Beginners

Signing up for your first triathlon can feel like a big leap into the unknown, but rest assured the sprint distance is actually quite manageable. We enlisted endurance coach Steve Whittle to create three plans, one for the sprint distance, then an Olympic triathlon training plan and half Ironman triathlon training plan. And now you know what you’re doing for the next three years.

“This 10-week plan is designed for beginners looking to take part in their first ever event,” says Whittle.

10-Week Sprint Triathlon Training Plan

To keep things simple, all the sessions in these plans are measured by duration rather than distance, ensuring that your body gets used to running, cycling and swimming for sustained periods of time without you having to stress about exactly how much ground you’re covering. Knowing exactly how long you’ll have to spend on the road and in the pool each week will make it a lot easy to schedule your training around work and social commitments, too.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Nutrition Tips For Your Training

Good nutrition starts long before race day. Get the process right in training and stay strong to the finish.

8 weeks out

“Keeping your body well fuelled throughout your training and recovery will help you get you through the race,” says Toby Garbett, a two-time world champion British rower and a competitive triathlete. Most athletes do well on a 40:20:30 split of carbs, fat and protein, but experiment to see what best fuels your effort.

48 hours to go

“With two days to go, it’s worth making sure your glycogen reserves are topped up,” says Garbett. “Fuel with slow-release carbs, including sweet potatoes and vegetables.”

2 hours to go

“On race day, stick to what you’ve used for your extended training efforts,” says Garbett. “There are plenty of gels out there, but I once ran an entire Ironman race fuelled by peanut butter and jam sandwiches and diluted orange juice.”

On the bike

“For any endurance effort longer than an hour you should take some extra fuel along the way,” says Garbett. “This could be squash or diluted orange juice in a sports bottle.” Remember to drink it while on the bike – if you leave it until the run, it’ll be too late to get the effect.

On the run

“On the run you might want a final drink, gel or snack – maybe just 100 calories to get you to the finish,” says Garbett. Have it as you hit the road. Hot day? Chuck another bottle over your head – in a 2012 study, “external cooling” beat actually drinking the water for efficiency.

More Great Triathlon Training Advice

• How To Train For A Triathlon
• Triathlete Gordon Benson’s Olympic Training Regime
• 9 Ways to Boost Your Triathlon Endurance
• Total Immersion Swimming for Triathletes
• Triathlon Gear Buyer’s Guide