Sprint Triathlon Training Programs

Guide to the Programs

The Sprint Triathlon training programs are designed for athletes of all ages and across a range of experience, but are better suited for those who have been active for at least a couple of months. The Beginner program will allow you to complete your first triathlon, while the Intermediate and Advanced programs focus on improving your times. Before embarking on any of the programs, you should be able to complete each of the following sessions comfortably, at an easy pace:

If you have difficulties completing any of these sessions, consider using an easier program or build up your endurance until you are able to complete the sessions comfortably. PLEASE REMEMBER that it is important to get your doctor’s approval before starting any physical activity.

These 16-week programs are based on time rather than distance and the intention is to allow you to successfully compete in a sprint race. Starting in Week 3, the plan incorporates training zones based on a heart rate monitor, therefore it is a good idea to get one and to familiarize yourself with using it. Also by Week 3, you’ll have
completed a series of time trial tests which will allow you to guesstimate (but a great indicator nevertheless) your Lactate Threshold Heart Rate (LTHR) and determine your heart rate training zones.

The goal of this program is to allow your body to get used to the demands of training and allow you to transition into consistent training as smoothly as possible. The key is to avoid any setbacks (injury, over-training, etc) and to remain as consistent as possible. After all, this challenge is supposed to be fun!

Try to avoid getting caught in the mileage trap and remember that the first goal is to complete the session’s times and to build your endurance; forget about speed for the short term. Some sessions might seem long or difficult and that’s ok. Try not to get ahead of yourself and push harder than you should. You can always finish a training session in less time than the plan indicates and return rested and stronger for the next session. Just be honest with yourself and try your best.

Even though Sprint triathlon distances vary from race to race, most are usually ½ mile swim, 12-15 mile bike and 3-4 miles run. Some are pool swims which are less intimidating, but open water swim triathlons are easier than you might think with the proper preparation. The trick is to practice and get all the iffy feelings out by doing a few open water swim sessions beforehand. Plus, many races nowadays offer a beginner wave with extra lifeguards, swim angels and other features. Finally, since this is a general training program, it is difficult to incorporate all the important elements that a triathlon coach can by working with you directly.

However, a big thing that I always tell my athletes to remember is that those enjoying themselves on race day aren’t those who can go the fastest but those who have trained the smartest. Why? It’s simple--you’ll have the necessary fitness base to complete the race, improve your time, and smile the whole way through!

Good luck!

About the Coach
Jorge Martinez is a USAT-certified triathlon coach, professional triathlete and race director of the Dash & Bash Triathlon in Devens, MA. A former semi-professional soccer player in Mexico, he consistently places near the top and has won a number of races since switching to the sport of triathlon. If you have any questions about the specifics of a plan or would like to obtain personalized coaching services, he can be found on fastloop as “Jorge M” and can also be contacted at jorge@pbmcoaching.com.