Train for your first triathlon in 16 weeks with this plan from Kirsten Sweetland
Anyone can train for their first triathlon with this easy 16-week plan from Kirsten Sweetland.

— by Kirsten Sweetland
Finishing is triathlon is a big goal to many people. Though definitely a huge feat, it is attainable for anyone with the right training plan. That’s especially true for the sprint distance, which is what this program is written for. Simply finishing a triathlon requires a strong mind more than a huge number of train. Finishing a triathlon quickly is where you start to need both strong mental capabilities and some pretty crazy training regimes! I’m going to start with a fairly basic level for someone of average fitness who hasn’t competed yet but lives an active lifestyle. This should be a challenge to complete without over-reaching too much. Once this is completed and you become addicted like everyone does after their first triathlon we can work on speeding things up even more. Who knows, you might even surprise yourself!
You can contact Olympian Kirsten Sweetland for your own custom triathlon training plans at kirstensweetland@gmail.com
Week 1
Monday:
Swim-
This is written for beginner swimmers. If you have a swimming background please refer to my four-week sprint training program.
2x 50m front crawl, nice and easy just to warm the body up. 30seconds rest between
2x100m 50m backstroke, 50m front crawl 30 seconds rest between
4x 50m kick with a flutter board 20 seconds rest between
4x100m front crawl start slow and get a little bit faster each rep until the last one is as fast as you can go. Take as much rest as you need.
2x 50m backstroke to catch your breath and cool down.
Tuesday:
Run-
30- 40min continuous steady pace
Wednesday:
Bike-
Ride at a consistent pace for 1hour. It can be over hills if you feel strong.
Thursday:
Swim-
100m front crawl nice and smooth, technique focussed.
2x 50m backstroke
4x 50m kick building effort per 50m with 20 seconds rest between
2x 200m front crawl focussing on long smooth strokes with 30 seconds rest between
4x 50m pause drill. Take 3 strokes then pause on your side with one arm extended infant for 3-4 seconds.
Friday:
Run-
10min easy warm up
3x (3min at 75% effort, 2min walk or jog)
5min jog
Saturday:
Bike-
1hr consistent pace
Sunday:
OFF
Week 2
Monday:
Swim-
200m front crawl smooth and easy 30 seconds rest
4x50m backstroke/ front crawl by 25m 10 seconds rest
4x100m as 75m front crawl getting faster each 25m the 25m choice stroke 20 seconds rest
2x50m pause 3 drill 10 seconds rest
100m choice cool down
Tuesday:
Run-
40-45min jog continous
Wednesday:
Bike-
60-75min consistent pace Over some hillls if feeling strong
Thursday:
Swim-
400m as 75m front crawl, 25m choice
4x50m kick with flutter board 15 seconds rest
8x50m as 25m fast as possible, 25m easy, slow as possible
200m easy choice
Friday:
Run-
15min warm up
20min slowly building effort from jog to race effort. Shift gears every 5min.
Saturday:
Bike-
90min as 30min easy, 30min steady (up one or 2 gears from easy) 30min easy
Sunday:
OFF
Week 3
Monday:
Swim-
400m as 75m front crawl/ 25m choice
300m as 50m front crawl/ 25m backstroke
200m as 25m front crawl/ 25m pause 3 drill
100m kick
4x50m building effort 20sec recovery
100 easy
Tuesday:
Run-
45min with 6×30 second sprints in the middle. Sprint one direction, walk back and repeat.
Wednesday:
Bike-
90min with 4x 3min hills. Build effort each rep. Coast back down and repeat.
Thursday:
Swim-
3x200m as 150m front crawl/ 50m pause 3 drill. Try to get further distance with each stroke each rep
4x50m as fast as possible with 1min rest between
100m pause 3 drill
100m kick
100m choice
Friday:
Run-
45min as 20min warm up, 6x (90sec fast, 30sec easy), remainder easy
Saturday:
Bike-
1:30 over rolling hills. Attack hills and easy on flats/ descents.
Sunday:
OFF
Week 4
Monday:
Swim-
400m as 50 front crawl/ 50 backstroke
4×50 kick
4×50 as 25m pause 3 drill/ 25m front crawl focus on distance per stroke
4x (50m as fast as possible, 30 seconds rest, 100m race pace)
200 easy
Run- Optional
30min jog
Tuesday:
Run-
15min warm up
15min build by 5min to fast
5x (1min fast, 1min moderate)
10min easy
Wednesday:
Bike-
90min including 5x 2min hills. Make sure to ride at least 20min before starting this.
Thursday:
Swim-
5x200m as 1 swim, 1 kick, 1 IM, 1 pause 3 drill, 1 swim
4x50m sprint with 1 minute rest
200m easy
Friday:
Run-
15min warm up
3x5min build pace each 5 min with 3 min jog between
10min easy jog
Saturday:
Bike-
1:30 with some rolling hills. Fast up hills, easy on flats.
Sunday:
OFF
Week 5- RECOVERY
Monday:
OFF
Tuesday:
Swim-
400m as 150m front crawl, 50m backstroke
4x50m kick
4x50m drill
4x100m 50m front crawl/ 50m choice
2x 200m pull with 30sec rest
200m easy
Wednesday:
Run-
30min easy
Thursday:
Bike-
1hr easy with 5×20 seconds high cadence
Friday:
Swim-
1km mixed easy strokes and drills
Saturday:
Bike-
1hr easy with 5×20 seconds high cadence
Sunday:
OFF
Week 6
Monday:
Swim-
300m front crawl
3x100m 50 backstroke/ 50 front crawl
4x100m descend 1-4 with 30 seconds rest
4x50m descend 1-4 with 15 seconds rest
200m easy
Tuesday:
Run-
15min warm up
3x 3min medium grade hill, jog back recovery and straight into next hill
15min easy jog
Wednesday:
Bike-
90 min with 20min as 8x 30 seconds sprint/ 2 min strong pace
Thursday:
Swim-
600m as 200 front crawl, 200 drill, 200 IM
2x400m continuous front crawl with 30 seconds between
200 easy
Run-
30min jog
Friday:
Run-
45min as
15min warm up
25min slow build from jog to race pace.
5min easy after.
Saturday:
Bike-
2 hours with 3x 10min strong/steady pace
Sunday:
OFF
Week 7
Monday:
Swim-
200m front crawl
100m kick
100m drill
100m IM
3x200m front crawl build throughout 200 by 50m  30 seconds rest between
6x50m 25m sprint/ 25m easy
200m easy
Bike-
1hr spin
Tuesday:
Run-
15min warm up
20min as 1min fast/3min medium x5
10min easy
Wednesday:
Bike-
2hours with 4x5min medium grade hill. Ride down the hill as recovery and straight into next rep
Thursday:
Run-
1hour with 3min race pace, 1min easy, 2min race pace, 1 min easy, 1min race pace, 1 minute easy
Friday:
Swim-
200m front crawl
100m kick
100m pause 3 drill
400m pull
2x200m front crawl 2nd one faster than the first with 1min rest
200m backstroke/ front crawl
Run-
30 min easy with 4x 30 seconds sprint
Saturday:
Bike-
2hours with 2x15min steady/strong pace with 6 20 second sprints mixed in
Sunday:
OFF
Week 8
Monday:
Swim-
3x(300 front crawl, 200 backstroke/ front crawl by 50m, 100 kick) get faster each round.
Tuesday:
Run-
1 hour with 5x1km at goal 5km pace with 3min walk between
Wednesday:
Bike-
2 hours with
5x 30 seconds high cadence with 30 seconds rest
4x5min race pace with 2min rest
Thursday:
Swim-
200m front crawl
200 kick
200 drill
400m pull buoy build effort by 100m
400m swim build effort by 100m
200 easy
Friday:
Run-
1 hour with 2x 15min build from jog to 5km goal pace. Take 10min easy easy jog between
Saturday:
Bike-
2 hours with 2x 15min as 3x (3min race effort/ 2min easy)
Sunday:
OFF
Week 9- RECOVERY
Real recovery week! Choose to do these sessions any time throughout the week-
Swim- 2x 1000-1500m choice mixed strokes
Bike- 2x 1hr-1.5hr easy spin with 5×30 seconds high cadence
Run- 2x 30min easy with 3×20 second sprints
Week 10
Monday:
Swim-
2x(200m front crawl, 2x100m pause 3 drill for 50m then 50m long strokes front crawl, 2×50 kick)
500m strong pace front crawl
100 easy
Run-
30min easy with 5×20 second sprints
Tuesday:
Run-
45min with 4km as 1km at 5km goal pace, 1km at 5km goal pace plus 15seconds
Wednesday:
Bike-
2hrs over rolling hills
Thursday:
Swim-
400m as 50 front crawl/ 50 backstroke
200m front crawl build pace by 50m
9x50m as 2 sprint, 1 easy all with 30seconds rest
150m backstroke
Friday:
Run-
1hr with 2x (3min at goal 5km pace, 90sec jog, 2min @goal pace, 1min easy, 1min @goal pace, 30 seconds easy)
Saturday:
Bike-
2hours including 2x 20min
#1 as build from easy pace to race pace throughout the 20min
#2 as 3min race pace, 2min steady pace
Run-
30min jog
Sunday:
OFF
WEEK 11
Monday:
Swim-
2x (100 front crawl, 100 kick, 2x50m pause 3 drill)
Test Set:
Broken 800m Time Trial
400m at 800m goal pace with 2min recovery
200m at 800m goal pace 2min recovery
2x100m at or above 800m goal pace with 1min recovery
Add up your times and should be the same or faster than your goal 800m time!
200m easy easy mixed strokes to cool down
Run-
30min easy with 5×20 second sprints on hill if possible
Tuesday:
Run-
15min warm up
3x (3min at 5km pace, 2min at half marathon pace, 1min easy)
15 min easy
Wednesday:
Bike-
2 hours with 2x 15min steady pace
Thursday:
Run-
1hour continuous moderate pace
Friday:
Swim-
400m front crawl/ backstroke alt by 50m
4×50 pause 3 drill with 15sec between
100m kick
2x400m steady pace one can be with a pull buoy
200m easy mixed strokes
Saturday:
Bike-
2 hours with 3x (5min race pace, 2min easy, 30seconds sprint, 5min steady, 2:30 easy)
Sunday:
OFF
WEEK 12
Monday:
Swim-
500m as 200 front crawl, 100 backstroke, 100 pause 3 drill, 100 kick
2x (4×50 build pace by 50 with 15 seconds rest, 200m race pace with 20seconds rest, 100 easy)
200 easy
Tuesday:
Run-
1hour hilly terrain, fast up all the hills easy for the rest
Wednesday:
Bike-
90min with test
30min warm up including a couple bursts of speed
5min strong pace
5min easy
20km TT
Remainer easyd
Thursday:
Swim-
8×200 as 2x (1 front crawl, 1 kick, 1 mixed strokes, 1 pause 3 drill)
Run-
30min jog with 5×20 sec sprints
Friday:
Run-
15min warm up
6x3min strong pace with 2 min jog between
10min easy jog
Saturday:
Bike-
2.5 hours steady
Sunday:
OFF
WEEK 13
Monday:
Swim-
200m front crawl
100m backstroke
100m pause 3 drill
3x (100 kick strong pace, 300m front crawl steady pace)
100m easy
Tuesday:
Brick Session!
Bike-
30min warm up
3x 10min race pace with 5min spin between but on last effort don’t take recovery and switch to running as fast as possible
Run-
10min fast
5min easy jog
3x 1min fast with 1 min jog between
10min easy
Wednesday:
Swim-
200m front crawl
100m backstroke
400m pull
6×50 easy kick
6×50 pause 3 drill for 25m then 25m easy mixed strokes
200 easy
Thursday:
Bike-
2hrs over hills
Friday:
Run-
15min jog
20min build from jog to race pace
10min easy
Saturday:
OFF
Sunday:
OFF
WEEK 14 TT then Recovery
Monday:
Run Time Trial-
15min jog
3min build pace
2min jog
5x10sec fast
5min jog
5km TT Can be done on track or measured road
10min easy
Tuesday-
Swim-
Easy 1500m choice
Wednesday:
Bike-
1 hour spin with 5×30 sec high cadence
Thursday:
Run-
30min jog with 5x20sec sprints
Friday:
Swim-
1500m choice including some pause 3 drill, easy kick and mixed strokes
Saturday:
Bike-
90min spin
Sunday:
OFF
Week 15
Monday:
Swim-
200 front crawl
200 backstroke/front crawl by 50
100 kick
4x100m front crawl fast with 30 seconds rest
100 easy
4×50 front crawl fast with 20 seconds rest
100easy
4×25 front crawl sprint with 20 seconds rest
200 easy
Tuesday:
Run-
15min warm up
5x1km at 5km goal pace with 3min jog between
10min easy jog
Wednesday:
Bike-
2hours with 2x 20min efforts as
1 build from easy to 20km race pace
1 as 5x (2min at 20km race pace, 2 min easy)
remainder easy spin
Thursday:
Swim-
200 front crawl
100 kick
100 pause 3 drill
400m pull busy
400m build from easy to race pace
4x100m at 800m race pace with 30sec easy between
200 easy
Friday:
Run-
15min warm up
30min build from easy to 5km race pace
10min easy jog
Saturday:
Brick Workout!
Bike-
30min warm up
6x5min fast with 2 mins easy (find a 5-10min loop if possible!)
Run-
ASAP off bike 10min at 5km race pace
Sunday:
OFF
Week 16 RACE WEEK!
Monday:
Swim-
200m front crawl
2×100 as 50m pause drill/ 50m front crawl long strokes
2×100 at race pace with 30 seconds rest
2x 50 sprint with 30 seconds recovery
400m pull buoy
200 easy mixed strokes
Tuesday:
Run-
40min including 6x1min at 5km race pace with 1min jog between
Wednesday:
Bike-
20min easy
3x (30 seconds fast/ 3min at race pace)
5min easy
10min solid pace but slower than race pace
15min easy
Thursday:
Swim-
200m front crawl
100m backstroke
2x50m puse drill
2×50 as 25m sprint 2m easy
200m at race pace
200m easy
Friday:
REST
Saturday:
Run-
20min including 5x 30sec at 5km pace
Bike-
30min with a few bursts of effort (no longer than 30 seconds and not full gas)
Sunday:
RACE!!! Good Luck