Building your endurance and confidence, plus giving yourself plenty of time, are key

If you’re someone who’s looking to challenge yourself in swimming, running and cycling — a triathlon combines all three. But where do you start?

If you’ve never done one before, you can’t just roll out of bed one day and complete a triathlon. The training process — which usually lasts eight to 12 weeks — is just as important as the actual event itself (if not more).

“An eight-week training plan can be OK if you are comfortable swimming,” says orthopaedic surgeon and sports medicine specialist Jessica Tomazic, MD. “But I would say that if you’ve never swum, eight weeks won’t be enough to necessarily get you to the finish line without some lessons.”

Dr. Tomazic offers advice on how to train for a triathlon while making sure you’re getting the most out of the experience.

Triathlon training plan

Sprint triathlons are one of the most common starting points for first-time triathletes. The distances are short enough to be manageable but still challenging. They include:

When training, you can break up your sessions on days of the week that make sense to you. It’s recommended to start by doing one activity a day and then slowly introducing a “brick” workout, which is where you combine a bike and run session. You can mix and match your days however fits your life best. But here, we’ll also show you an easy schedule to kick off with. Oh, and remember to leave one or two days to rest each week!

“What’s most important is that you get the recommended workouts in,” says Dr. Tomazic. “Be flexible with yourself and how much rest you may need. It can be helpful to plan your longer workouts on the same day you will race.”

For a beginner sprint triathlon, here’s what eight weeks of training might look like.

Week 1: Establish foundation and familiarity

In the first week, you should focus on building a foundation. Start slow and stay consistent. The goal for this week is not speed or intensity but learning how to move through each sport comfortably.

Week 1 training plan

  • Monday: Rest
  • Tuesday: Swim: 400 meters (m) (for example, 8x50m intervals)
  • Wednesday:Bike: 10-12 kilometers (km) (easy pace)
  • Thursday:Run: 2.5km (easy pace, walk breaks if needed)
  • Friday: Rest
  • Saturday: Swim: 400m (intervals)
  • Sunday:Brick: 10km bike + 1km run

It’s also a time to ensure that you have the right gear and begin getting comfortable with the equipment, such as your bike and swim goggles. Establishing a routine this week is key.

Week 2: Build confidence

After making it through your first week, it’s time to keep the momentum going. Focus on increasing your distance for each sport and any improvements in your endurance. 

Week 2 training plan

  • Monday: Rest
  • Tuesday:Swim: 500m (for example, 5x100m intervals)
  • Wednesday: Bike: 12-15km (moderate pace)
  • Thursday: Run: 3km (comfortable pace)
  • Friday:Rest
  • Saturday: Swim: 500m (intervals)
  • Sunday:Brick: 12km bike + 1.5km run

Week 3: Improve endurance

Week three is about building endurance, meaning you can maintain speed for long periods of time. Your swim, bike and run distances increase slightly more, challenging your cardiovascular system to work harder over longer periods. You’ll also begin to incorporate some interval training during your swims to gradually improve your aerobic capacity.

Week 3 training plan

  • Monday: Rest
  • Tuesday: Swim: 600m (endurance, 100m intervals)
  • Wednesday: Bike: 15km (2- to 3-minute moderate bursts)
  • Thursday: Run: 3.5km (reduce walk breaks)
  • Friday: Rest
  • Saturday:Swim: 600m (intervals)
  • Sunday: Brick: 15km bike + 2km run

Week 4: Increase distance and practice transitions

Week four continues to increase the distances, with a focus on practicing transitions between sports. By now, you should feel more comfortable with longer swims, bike rides and runs, so this week introduces specific transition (T1/T2) practice:

  • T1: Swim to bike. Practice getting out of the water in a fast and comfortable way. As soon as you feel the ground with your hands, push yourself up and get out.
  • T2: Bike to run.Practice dismounting your bike in a safe but efficient way. Don’t forget to lay out any gear you might need for the next sport!

“It’s important to have your gear laid out in an easy to find way and in the way you’ll want to use it — have your socks ready, your sunglasses — those little things you may not think about,” recommends Dr. Tomazic. “Remember that slow is smooth and smooth is fast.”

Also, keep a towel to dry off between transitions and have some snacks ready for fuel.

Week 4 training plan

  • Monday:Rest
  • Tuesday:Swim: 700m (for example, 4x175m or 7x100m)
  • Wednesday:Bike: 18km (steady pace, speed intervals)
  • Thursday: Run: 4km (continuous run)
  • Friday: Rest
  • Saturday: Swim: 700m (intervals)
  • Sunday: Brick: 15km bike + 2.5km run (steady pace)

Week 5: Develop strategy

This week is all about simulating the actual race distances for a sprint triathlon. You’ll complete workouts that match the race distances, allowing you to check your pacing and energy levels during each activity.

Week 5 training plan

  • Monday:Rest
  • Tuesday: Swim: 750m (continuous)
  • Wednesday: Bike: 20km (steady pace, moderate intervals)
  • Thursday:Run: 4.5km (continuous, race pace)
  • Friday:Rest
  • Saturday:Swim: 750m (intervals)
  • Sunday:Brick: 20km bike + 3km run (transition practice)

Focus on refining your technique in each sport, especially during brick workouts, as these will mimic race day transitions.

Week 6: Build endurance and speed

Week six focuses on a combination of endurance and speed work. At this point, you’ve built a solid endurance base, so you can start adding in some speed intervals during your swim, bike and run sessions to improve your overall pace.

Week 6 training plan

  • Monday: Rest
  • Tuesday: Swim: 750m (fast 50m intervals)
  • Wednesday: Bike: 20km (speed work)
  • Thursday:Run: 5km (steady pace)
  • Friday:Rest
  • Saturday: Swim: 750m (intervals)
  • Sunday:Brick: 20km bike + 3.5km run (race-pace run)

The idea is to push harder during short bursts, which will help you get faster over time. Make sure to listen to your body, as recovery and maintaining a balance between endurance and speed are critical during this phase.

Week 7: Refine and rest

In week seven, you’ll fine-tune your race day strategy and gear. The training distances will stay at race level, but the focus shifts to maintaining race pace and perfecting your transitions.

Week 7 training plan

  • Monday: Rest
  • Tuesday:Swim: 800m (continuous or 4x200m)
  • Wednesday: Bike: 20km (pacing)
  • Thursday:Run: 5km (race pace)
  • Friday:Rest
  • Saturday:Swim: 800m (intervals)
  • Sunday:Brick: 20km bike + 4km run (race-pace simulation)

Week 8: Taper and recover

You made it to your final week! Woo-hoo! This week is all about tapering and allowing your body to recover in preparation for race day. One thing you don’t want to do during this week is push yourself too hard.

Week 8 training plan

  • Monday:Rest
  • Tuesday: Swim: 500m (light)
  • Wednesday:Bike: 15-18km (light, cadence)
  • Thursday: Run: 3km (easy pace, form)
  • Friday:Rest
  • Saturday:Rest
  • Sunday:Race Day!

This week also involves preparing your gear, planning logistics and reviewing your strategy. By the end of the week, you’ll be fully rested, prepared and ready to tackle the triathlon.