8-Week Sprint Triathlon Training Plan for Beginners

vkuhn0692
Jul 2, 2025
2 min read

Updated: Jul 15, 2025

So you've signed up for your first sprint triathlon—amazing! Sprint tris are the perfect way to dip your toes into the sport. They typically include a 750m swim, a 20K (12.4 mile) bike ride, and a 5K (3.1 mile) run. With just a few months of smart training, you'll be more than ready to cross the finish line with confidence.

This beginner-friendly, 8-week plan is designed for those with a basic level of fitness (you can swim, bike, and run a little, even if not regularly) and limited time. The focus: consistency, balance, and building endurance without burnout.

Weekly Overview

Workouts per week: 5 days of activity (including 1 brick workout)
Rest days: 2 days
Duration: 30–60 minutes per workout

Weekly Structure

Monday: Rest or active recovery (yoga/stretching)
Tuesday: Run + Strength (20–30 min run, 15 min strength)
Wednesday: Swim (focus on technique & endurance)
Thursday: Bike
Friday: Rest
Saturday: Brick workout (Bike + short Run)
Sunday: Long Run or Swim (alternate weeks)

Training Plan Breakdown

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1-2	Rest/ Recovery	Run + Strength	Swim 400-500m	Bike 30 min	Rest	Bike 20 + Run 10	Run or Swim
3-4	Rest/ Recovery	Run + Strength	Swim 600-750m	Bike 35-40m	Rest	Bike 25 + Run 15	Run or Swim
5-6	Rest/ Recovery	Tempo Run + Core	Swim 750-800m	Bike 45 min	Rest	Bike 30 + Run 20	Run or Swim
7	Rest/ Recovery	Easy Run + Strength	Swim 600-700m	Bike 30-35m	Rest	Short Brick (20/10)	Easy Run or Swim
8	Rest/ Recovery	Light Jog or Swim	Optional Swim	Rest	Rest	Race Prep Workout	Race Day!

Weeks 1-2: Build the Habit

Focus: Getting into a routine, building base endurance.
Swim: 400–500m easy, mix strokes if needed.
Bike: 30 minutes at a steady pace.
Run: 20–25 minutes, walk/run intervals if needed.
Brick: 20 min bike + 10 min run (easy effort).

Weeks 3-4: Increase Endurance

Focus: Slightly longer distances, introduce basic intervals.
Swim: 600–750m, include some 50m intervals.
Bike: 35–40 minutes, with short bursts of effort.
Run: 25–30 minutes, aim for continuous jogging.
Brick: 25 min bike + 15 min run.

Weeks 5-6: Add Intensity

Focus: Improve efficiency and comfort at race pace.
Swim: 750–800m with drills (sighting, bilateral breathing).
Bike: 45 minutes with intervals (1 min hard, 2 min easy).
Run: 30 minutes with some tempo work (race pace).
Brick: 30 min bike + 20 min run.

Weeks 7-8: Taper & Race Ready

Focus: Reduce volume, maintain intensity, stay sharp.
Week 7: Maintain workouts but reduce length slightly.
Week 8: Two light workouts early in the week, then rest or short sessions leading into race day.
Brick: Practice transitions and gear setup.

Tips for Success

Consistency > Intensity. Stick to the plan and avoid cramming missed workouts.
Fuel & Hydrate. Start practicing your nutrition and hydration early.
Practice Transitions. Set up mini transition zones at home and rehearse.
Listen to Your Body. Rest if you feel overly fatigued.

Final Thoughts

A sprint triathlon is a fantastic goal—challenging but achievable. By following this 8-week plan, you’ll build confidence in all three sports, learn how to pace yourself, and get to the start line prepared and excited. You've got this!