6 Week Beginner Super Sprint Triathlon Plan

I’m actually really excited to properly start triathlon training- I am concentrating on swimming for my training, and completing some ‘brick’ workout sessions (combining two disciplines in one workout). I’ll roughly be following the below plan, however I’ll be incorporating weights and yoga/pilates classes in my plan too. You’ll notice I haven’t put in distances for the run and bike, as I am keeping those quite flexible and fun. This plan could also work for a Sprint triathlon by increasing the times and distances as appropriate.


  1. April 28, 2014 / 10:13 am

    OOOO Which triathlon are you doing? I’m doing the London one in august- super sprint!

    I did it last year, so much fun! xx

    • May 6, 2014 / 9:05 pm

      I’m doing the Blenheim super sprint! Good luck with yours.

  2. April 29, 2014 / 9:51 pm

    You’re putting me to shame! I’ve got my sprint in 2 weeks and I’ve had no structured plan – 5ish workouts a week, various disciplines. Hope it gets me round! I’m most scared of my bike on country roads…

    • May 6, 2014 / 9:07 pm

      I’m sure you’ll do great!

  3. May 5, 2014 / 8:59 am

    I love this thanks for sharing I have my first tri in July and this is perfect for me 🙂

  4. July 23, 2015 / 4:19 am

    Is this for these distances? Distances
    375m swim | 10K bike | 2.5K run | 12.9K (8 miles) total

    • charlotte
      July 23, 2015 / 10:30 am

      Hi Peter, I used this for a 400m swim, 15K bike and 3K run so it would translate very well for your distance!

  5. Fauzia
    July 28, 2015 / 6:42 pm

    Hi There,
    This is fantastic and very helpful. I am looking at 2 dates for a tryatri: 4100m – 10km – 2.5km.
    Choices: Aug 22 or 29. These are the last for the year, PLease advise if there is sufficient time to train and any recommendations.

    • charlotte
      July 29, 2015 / 9:17 am

      Hi there, it would really depend on your level of fitness and experience with each discipline, but I’d give yourself the longest time you have available to prepare, so go for the second date! Good luck!

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