CorrCoach free training plan. corrcoach.com/plans/beginner-sprint-triathlon. General guidance, not medical advice.

By The CorrCoach Team Not reviewed by a doctor or coach Updated October 28, 2026

Beginner sprint triathlon plan: 12 weeks

A first triathlon without a crash course. Two swims, two rides and two runs a week, one rest day, and a lighter week every fourth week. It ends with a taper and a race-week checklist.

Let CorrCoach adapt this plan to you

The plan at a glance.

The plan is 12 weeks because a first sprint goes best with time to get comfortable in the water. If you have 8 weeks and can already swim 400 m and run 30 minutes, start at week 5 and read weeks 1 to 4 for the technique notes. With fewer than 8 weeks, pick a later race. Do not compress the plan.

Race: Sprint triathlon: 750 m swim, 20 km bike, 5 km run (many races are shorter)
Length: 12 weeks
Weekly time: 3 h to 5 h 20 min a week
Sessions: 6 sessions, Monday off

Who this plan is for.

This plan is for someone who has never raced a triathlon, or who raced once and did not enjoy the build-up. It starts at about 3 hours 20 minutes a week and peaks near 5 hours 20 minutes. Nothing in it is a test.

It assumes a pool for swim sessions and a bike you can ride for an hour. Open water is not required: many sprint races use a pool swim, and a pool or a calm lake is the easiest first swim if open water worries you.

Where you need to be before week 1.

You can swim 200 m (8 lengths of a 25 m pool) without stopping, in any stroke. Slow is fine. Stopping to stand is not.
You can jog or run for 20 minutes without stopping. If you cannot yet, spend a few weeks on a run-walk routine first; USA Triathlon’s run guidance starts with walk breaks and builds from there.
You can ride a bike for 45 minutes at an easy pace on a road or path you know. A road, hybrid or mountain bike in good order is fine for a first race.
You have talked to a doctor, and you are free of the symptoms listed under “Stop and get medical advice” below.

Before you start

Check with a doctor before you start, especially if you have not trained regularly lately, have a heart, lung or joint condition, are pregnant, or have ever had chest pain or fainting when you exercise. A short screening questionnaire such as the PAR-Q+ is a good first step, and a doctor can tell you if you need more than that.

Stop and get medical advice if you notice

Chest pain, pressure or tightness
Dizziness, light-headedness or feeling faint
Breathlessness that is out of proportion to the effort, or a racing or irregular heartbeat
Sharp pain, or any pain that gets worse as you move
Numbness, tingling or sudden weakness

Stop the session when any of these appear. Do not finish the workout, and do not make it up later in the week. If pain is mild but still there the next morning, take the day off, and see a physio or doctor if it lasts more than a few days.

How hard is easy?

Every session has an effort on a 1 to 10 scale (RPE, rate of perceived exertion) and a talk test. No watch, heart rate strap or power meter is needed.

Effort scale used in every session
Effort	Talk test	What it feels like
EasyRPE 2 to 3	You could chat in full sentences and sing a line of a song without gasping.	Like you could keep going for hours. Most of your training is here.
SteadyRPE 4 to 5	You can talk in short sentences. Your breathing is noticeable but never ragged.	Working, but in control. A pace you could hold for a long ride or a race-day swim.
Comfortably hardRPE 6 to 7	Only a few words at a time. You are focused on holding the effort.	Like a pace you could hold for about 30 to 60 minutes, and would not want to hold for 90.
HardRPE 8	One or two words, if that. You are counting down the last few seconds.	You could hold it for 2 to 4 minutes. Used rarely, in short pieces with long rests.

How the weeks fit together.

Build, then rest, then build more. The rest weeks are part of the plan.

Phases of the plan
Phase	Weeks	What it is for
Base	Weeks 1 to 3	Get used to six short sessions a week, and learn to breathe, shift and pace.
Recovery	Weeks 4 and 8	About a quarter less time, so the work settles in.
Build	Weeks 5 to 7	Add the first bricks and a steady effort on the bike.
Peak	Weeks 9 and 10	The longest ride, the longest brick, and a full race rehearsal.
Taper	Week 11	About 30 percent less time, same routine, a little sharpness.
Race week	Week 12	Short and easy. Gear checked. Race on Sunday.

Week by week.

Times are totals for the session, in minutes. Do the sessions in order, and take the rest days. If a week goes wrong, read the section on missed weeks before you change anything.

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12

Week 1Base · 3 h 20 min

Learn the rhythm of six short sessions. Nothing here is hard.

Sessions in week 1
Day	Session and why	Time	Effort
Tue	Swim: 200 m easy, 8 × 25 m drills (kick on your side, catch-up) with 15 s rest, 4 × 50 m easy with 20 s rest.Teaches you to breathe out under water, which is what stops the gasping at the wall.	30 min	Easy, RPE 2 to 3
Wed	Ride 35 min on a flat route. Practise gear changes and braking, and take a drink while riding.Handling skills first. Fitness follows on its own.	35 min	Easy, RPE 2 to 3
Thu	Run 25 min. Walk for 1 min after every 8 min if you need to.Time on your feet at a pace where you can talk.	25 min	Easy, RPE 2 to 3
Fri	Swim: 6 × 100 m easy with 20 s rest, breathing every third stroke.Builds a steady rhythm. Stop and reset if you start to gasp.	30 min	Easy, RPE 2 to 3
Sat	Ride 50 min, easy, on roads or paths you know.Your first long-ish ride. Cadence smooth, no hills that make you stand.	50 min	Easy, RPE 2 to 3
Sun	Run or run-walk 30 min. Every 8 min, walk 1 min.Gentle volume. Walk breaks keep it easy and are not a failure.	30 min	Easy, RPE 2 to 3

Rest: Mon.

Week 2Base · 3 h 40 min

Add a few minutes to most sessions. Still easy.

Sessions in week 2
Day	Session and why	Time	Effort
Tue	Swim: 300 m continuous easy, 6 × 50 m (drill one length, swim one length) with 15 s rest, 100 m easy.Your first 300 m without stopping, at a pace that feels like nothing.	30 min	Easy, RPE 2 to 3
Wed	Ride 40 min flat. Pedal at a cadence of 80 to 90 and keep your hands relaxed on the bars.Smooth pedalling is free speed on race day.	40 min	Easy, RPE 2 to 3
Thu	Run 30 min, with a 1 min walk at 10 min and 20 min if you want it.Aerobic base. The walks protect your legs while they adapt.	30 min	Easy, RPE 2 to 3
Fri	Swim: 4 × 150 m easy with 20 s rest.A steady rhythm over a longer repeat than last week.	30 min	Easy, RPE 2 to 3
Sat	Ride 55 min, easy. Eat or drink something small at 30 min.Practises taking in fuel on the bike. You will need it on race day.	55 min	Easy, RPE 2 to 3
Sun	Run or run-walk 35 min at a pace where you could keep talking.Your longest run so far. Slower than feels necessary is right.	35 min	Easy, RPE 2 to 3

Rest: Mon.

Week 3Base · 4 h

The biggest week of the first block. After it, a lighter week.

Sessions in week 3
Day	Session and why	Time	Effort
Tue	Swim: 400 m continuous easy, then 4 × 100 m steady (RPE 4 to 5) with 20 s rest, 100 m easy.First taste of a steady effort in the water without losing your breathing.	35 min	Easy, RPE 2 to 3
Wed	Ride 40 min. Include 2 × 5 min where you pedal a little faster than easy (RPE 4).Teaches the legs to change pace without a big cost.	40 min	Easy, RPE 2 to 3
Thu	Run 30 min, easy, on the same route as week 2.Same route, same effort. If it feels a bit easier than last time, the plan is working.	30 min	Easy, RPE 2 to 3
Fri	Swim: 5 × 150 m easy with 20 s rest. Rotate your hips as you breathe.Technique at a calm pace. Rolling your hips takes strain off your shoulders.	35 min	Easy, RPE 2 to 3
Sat	Ride 60 min easy, over a route with a gentle rise or two.Long ride, longest yet. Shift to an easier gear before the rise, not on it.	1 h	Easy, RPE 2 to 3
Sun	Run or run-walk 40 min, easy.The longest run of the first block, and about the length of your race-day run.	40 min	Easy, RPE 2 to 3

Rest: Mon.

Week 4Recovery week · 3 h

A lighter week, about a quarter less time. This is where the last three weeks turn into fitness.

Sessions in week 4
Day	Session and why	Time	Effort
Tue	Swim: 300 m continuous easy, then 6 × 50 m drills with 15 s rest.Keeps the feel for the water while you rest.	25 min	Easy, RPE 2 to 3
Wed	Ride 30 min, flat and relaxed.Loosens the legs. Nothing more.	30 min	Easy, RPE 2 to 3
Thu	Run 25 min, easy.Short and comfortable.	25 min	Easy, RPE 2 to 3
Fri	Swim: 4 × 100 m easy with 20 s rest.A relaxed technique session.	25 min	Easy, RPE 2 to 3
Sat	Ride 45 min easy.Still a long-ish ride, but with room to enjoy it.	45 min	Easy, RPE 2 to 3
Sun	Run or run-walk 30 min, easy.Keeps the habit without adding load.	30 min	Easy, RPE 2 to 3

Rest: Mon.

Week 5Build · 4 h 15 min

The first brick. Run for 10 minutes straight after Saturday’s ride.

Sessions in week 5
Day	Session and why	Time	Effort
Tue	Swim: 500 m continuous easy, 100 m easy cool-down.Two-thirds of race distance in one go.	35 min	Easy, RPE 2 to 3
Wed	Ride 45 min with 3 × 5 min at a steady effort (RPE 5) and 3 min easy between.Introduces a steady effort on the bike, the effort you will race at.	45 min	Easy, with 3 × 5 min at RPE 5
Thu	Run 30 min easy, then 4 × 20 s relaxed faster running (strides) with 40 s walking.Strides teach good running form without the cost of hard intervals.	30 min	Easy, RPE 2 to 3
Fri	Swim: 8 × 75 m with 15 s rest. Every 6 strokes, lift your eyes forward to look ahead (sighting).Sighting is how you swim in a straight line in a lake.	35 min	Easy, RPE 2 to 3
Sat	Brick: ride 60 min easy, then run 10 min straight after, with no sitting down in between.Your legs will feel odd for the first few minutes. That is the whole point of the session.	1 h 10 min	Easy, RPE 2 to 3
Sun	Run or run-walk 40 min, easy.Long run on tired legs from yesterday.	40 min	Easy, RPE 2 to 3

Rest: Mon.

Week 6Build · 4 h 35 min

More time in the water, and a slightly longer brick.

Sessions in week 6
Day	Session and why	Time	Effort
Tue	Swim: 600 m continuous easy, then 4 × 50 m steady with 20 s rest.Builds toward the full 750 m.	40 min	Easy, RPE 2 to 3
Wed	Ride 45 min with 3 × 6 min at a steady effort (RPE 5), 3 min easy between.The same session, slightly longer pieces.	45 min	Easy, with 3 × 6 min at RPE 5
Thu	Run 35 min easy.Aerobic volume. Keep the pace conversational.	35 min	Easy, RPE 2 to 3
Fri	Swim: 6 × 100 m with 15 s rest. Make every third 100 m steady (RPE 5).Little surges teach the body to recover while still swimming.	40 min	Easy, RPE 2 to 3
Sat	Brick: ride 65 min easy, then run 10 min straight after. Ride the last 5 min in an easier gear and spin fast.A quick spin at the end of the ride eases the switch to running.	1 h 15 min	Easy, RPE 2 to 3
Sun	Run or run-walk 40 min, easy.Keeps the long-run habit steady.	40 min	Easy, RPE 2 to 3

Rest: Mon.

Week 7Build · 4 h 50 min

The biggest build week. Race distance in the pool for the first time.

Sessions in week 7
Day	Session and why	Time	Effort
Tue	Swim: 750 m continuous easy (the race distance), once, then 100 m easy.Proves you can cover the race swim comfortably. The time does not matter.	40 min	Easy, RPE 2 to 3
Wed	Ride 50 min with 4 × 5 min at a steady effort (RPE 5), 3 min easy between.More time at race effort.	50 min	Easy, with 4 × 5 min at RPE 5
Thu	Run 35 min easy, with 4 × 20 s strides at the end.Keeps your legs quick without hard running.	35 min	Easy, RPE 2 to 3
Fri	Swim: 10 × 50 m with 15 s rest, odd lengths easy, even lengths steady.Alternating effort, which is what a lake swim feels like around other people.	40 min	Easy, RPE 2 to 3
Sat	Brick: ride 70 min easy, then run 10 min. Practise taking your helmet off and changing shoes, then run.Your first rehearsal of the whole changeover.	1 h 20 min	Easy, RPE 2 to 3
Sun	Run or run-walk 45 min, easy.Your longest run in the plan.	45 min	Easy, RPE 2 to 3

Rest: Mon.

Week 8Recovery week · 3 h 35 min

A lighter week. Sleep, eat well and let the work settle in.

Sessions in week 8
Day	Session and why	Time	Effort
Tue	Swim: 400 m continuous easy, then 4 × 50 m drills with 15 s rest.Relaxed time in the water.	30 min	Easy, RPE 2 to 3
Wed	Ride 35 min, flat and easy.Spin the legs out.	35 min	Easy, RPE 2 to 3
Thu	Run 30 min easy.Short and comfortable.	30 min	Easy, RPE 2 to 3
Fri	Swim: 5 × 100 m easy with 20 s rest.A calm technique session.	30 min	Easy, RPE 2 to 3
Sat	Brick: ride 50 min easy, then run 5 min.Keeps the brick feeling fresh without the load.	55 min	Easy, RPE 2 to 3
Sun	Run or run-walk 35 min, easy.Keeps the habit steady.	35 min	Easy, RPE 2 to 3

Rest: Mon.

Week 9Peak · 5 h 5 min

The longest ride and the longest brick. Race effort in small doses.

Sessions in week 9
Day	Session and why	Time	Effort
Tue	Swim: 750 m continuous easy, then 4 × 100 m steady (RPE 5) with 20 s rest.Race distance with a little steady work after it.	40 min	Easy, RPE 2 to 3
Wed	Ride 50 min with 3 × 8 min at a steady effort (RPE 5 to 6), 3 min easy between.Longer pieces at the effort you will race at.	50 min	Easy, with 3 × 8 min at RPE 5 to 6
Thu	Run 40 min easy, with the last 10 min steady (RPE 5).Practises finishing a run a little faster than you started it.	40 min	Easy, last 10 min at RPE 5
Fri	Swim: 3 × 150 m building from easy to steady, with 20 s rest. Then 6 × 50 m easy.Gentle practice at changing pace.	40 min	Easy, RPE 2 to 3
Sat	Brick: ride 75 min, steady for the middle 30 min (RPE 5), then run 15 min easy-steady.The closest the plan comes to the shape of race day.	1 h 30 min	Easy, middle 30 min of ride at RPE 5
Sun	Run or run-walk 45 min, easy.Long run, no pressure.	45 min	Easy, RPE 2 to 3

Rest: Mon.

Week 10Peak · 5 h 20 min

Race rehearsal. Do this week as close to race-day gear and food as you can.

Sessions in week 10
Day	Session and why	Time	Effort
Tue	Swim: 1,000 m continuous easy, 100 m easy.Longer than race distance, so 750 m feels shorter on the day.	45 min	Easy, RPE 2 to 3
Wed	Ride 50 min with 4 × 6 min at a steady effort (RPE 5 to 6), 3 min easy between.The last real quality ride.	50 min	Easy, with 4 × 6 min at RPE 5 to 6
Thu	Run 40 min easy, then 4 × 20 s strides.Keeps the legs light as the race gets close.	40 min	Easy, RPE 2 to 3
Fri	Swim: 600 m continuous easy, then 6 × 50 m steady with 15 s rest.A last bit of rhythm work.	45 min	Easy, RPE 2 to 3
Sat	Race rehearsal: ride 80 min (20 km at the effort you plan to race, about RPE 5 to 6), change into running shoes in under 2 min, run 15 min at RPE 5.You will find out what you forgot. Better in training than on the start line.	1 h 35 min	Steady, RPE 5 to 6
Sun	Run or run-walk 45 min, easy.The last long run. Walk breaks are fine.	45 min	Easy, RPE 2 to 3

Rest: Mon.

Week 11Taper · 3 h 45 min

Taper. About 30 percent less time, with the same easy feel and a little sharpness left in.

Sessions in week 11
Day	Session and why	Time	Effort
Tue	Swim: 500 m continuous easy, then 4 × 50 m steady with 20 s rest.Keeps the feel for the water while you rest.	35 min	Easy, RPE 2 to 3
Wed	Ride 40 min with 3 × 4 min at a steady effort (RPE 5 to 6), 3 min easy between.A reminder of race effort, kept short.	40 min	Easy, with 3 × 4 min at RPE 5 to 6
Thu	Run 30 min easy, then 4 × 20 s strides.Keeps your legs quick.	30 min	Easy, RPE 2 to 3
Fri	Swim: 6 × 50 m easy with a few strokes at faster pace, 100 m easy.Sharpness without fatigue.	35 min	Easy, RPE 2 to 3
Sat	Brick: ride 45 min easy, then run 10 min easy.A last short brick. Same routine as race day.	55 min	Easy, RPE 2 to 3
Sun	Run or run-walk 30 min, easy.Keeps you moving while you rest.	30 min	Easy, RPE 2 to 3

Rest: Mon.

Week 12Race week · 1 h 25 min plus the race on Sun

Race week. Short, easy sessions, and everything laid out early. The race is on Sunday.

Sessions in week 12
Day	Session and why	Time	Effort
Tue	Swim: 300 m easy, then 4 × 50 m steady with 20 s rest. Practise sighting.A last loosening swim.	20 min	Easy, RPE 2 to 3
Wed	Ride 30 min easy, with 3 × 1 min at race effort (RPE 5 to 6).Wakes the legs up without costing you anything.	30 min	Easy, with 3 × 1 min at RPE 5 to 6
Thu	Run 20 min easy, then 4 × 20 s strides.Loose and light.	20 min	Easy, RPE 2 to 3
Sat	Shakeout: ride 10 min easy and jog 5 min. Rack your bike and check your gear.A last check that everything works, while there is still time to fix it.	15 min	Easy, RPE 2 to 3

Rest: Mon, Fri. Race day: Sun.

Bricks and changeovers.

A brick is a bike followed straight by a run. After 60 minutes of pedalling your legs feel heavy and strangely fast for the first few minutes of running. Bricks teach you to expect that, so on race day it is a known feeling and not a shock.

The plan has a brick every Saturday from week 5. They start at 10 minutes of running and finish with a full race rehearsal in week 10. USA Triathlon’s sample beginner brick is a 30-minute ride, mostly at zones 1 to 3, then a 10-minute run at zone 2, with the changeover kept under a minute. This plan starts with the same 10-minute run after a longer, easier ride.

Practise the changeover.

Set up a small space at home with your helmet, running shoes and a towel. Practise the changeover until you can do it without thinking.
Order matters: rack the bike, take off the helmet, put on your running shoes, then go. Keep the helmet on until the bike is racked.
Shorten your stride and keep the effort easy for the first 5 minutes of the run. Most beginners go out too fast.
Spin an easier gear for the last few minutes of the ride, so your legs are already turning quickly when you start running.

Recovery weeks and the taper.

Weeks 4 and 8 are about a quarter lighter than the week before. That is the rule: after three weeks of adding time, take some away. Fitness is built in the rest, and a lighter week is how your body catches up.

The plan adds time by about 10 percent a week at most, the same cap CorrCoach’s own planner uses by default. Several weeks add less. If a week feels like too much, repeat the week before instead of moving on.

The taper in week 11 cuts the total by about 30 percent and keeps a few short bits at race effort. A 2007 analysis of 27 studies found the best-performing tapers lasted about two weeks, cut training volume by roughly 40 to 60 percent and left intensity and frequency alone. For a beginner with a 12-week plan, one lighter week plus a short race week gets most of the benefit without losing the habit.

If you miss a week or get sick.

Life will get in the way at some point. The rule is simple: you never make up missed sessions, you pick up where your body is.

What to do after missed training
What happened	What to do
You miss 1 to 3 days (work, travel, a bad night)	Skip them and carry on with the plan on the day you are back. Do not squeeze the missed sessions into the days that are left.
You miss a whole week, and you are healthy	Repeat the last week you finished. If it was a recovery week, repeat the week before it instead.
You miss 2 weeks	Go back two weeks in the plan and rebuild from there. A shorter race-day swim is better than a week of overreaching.
You miss 3 weeks or more	Go back to week 1 or 2, or move your race. The race will still be there next year.
You are sick, with fever, chest symptoms or body aches	No training. Follow the illness steps below, and ease back in at about 70 percent of the planned time.

When you are ill.

Fever, chest symptoms, body aches or heavy tiredness mean no training. Rest, drink plenty of fluids and sleep more.
Wait until you have been without a fever for a full day, then start again with easy sessions at about 70 percent of the planned time. Skip the hard parts for the first few days.
See a doctor if you feel worse, if symptoms last more than a few days, or if you had chest pain, breathlessness or a racing heart while ill. Do not restart until you are cleared.
Missed sessions are gone. Never add them to later weeks to catch up.

Race week.

Race week is mostly about not breaking anything. Short sessions keep the legs loose, and most of the work is logistics.

Monday: lay out your kit and check your bike. Fix anything that is loose, flat or noisy now.
Tuesday to Thursday: do the short sessions in the table. Sleep matters more than any of them.
Friday: rest. Read the course map, find where the swim exit and the bike mount line are, and pack your bag.
Saturday: shakeout, then rack your bike if the race lets you. Eat the same foods you have eaten before long sessions.
Race day: warm up lightly, swim at an easy pace for the first 100 m, ride at a steady effort (RPE 5 to 6) and start the run slower than you want to. You can speed up in the last kilometre.
Do not try anything new: no new shoes, no new gel, no new goggles.

Let CorrCoach adapt this plan to you

This table is the same for everyone. CorrCoach Tri starts from your race date, the hours you have and what you actually did last week, then moves sessions when life moves them. Plans are free to start.

Let CorrCoach adapt this plan to you

Sources you can check.

USA Triathlon: Training for a sprint triathlon, swimming tipsSprint plans of 4, 8 or 12 weeks, swimming at least twice a week, the 750 m distance and usual 30-minute cut-off.
USA Triathlon: How to use brick workouts in triathlon trainingThe beginner brick shape, transition practice and the sub-60-second target.
USA Triathlon: How to learn to runRun-walk intervals and the 10 percent rule for adding weekly volume.
Riebe and colleagues, Updating ACSM’s recommendations for exercise preparticipation health screening (Med Sci Sports Exerc, 2015)When to talk to a doctor before starting or increasing exercise.

Written by The CorrCoach Team. Not reviewed by a doctor or coach. These are general guidelines, so talk to a doctor before you start. They are built from the published sources listed on each page and the conservative build-up rules CorrCoach’s own planner uses.

Questions.

Can I do this plan on 3 hours a week?

Not all of it. Weeks 1 to 4 fit in about 3 to 3.5 hours. After that, drop the Friday swim first, then the Wednesday ride. Keep both long sessions on the weekend. A shorter race goes better than a squeezed plan.

I have never swum in open water. Will this prepare me for a lake?

It prepares the fitness, and week 5 starts sighting practice. It does not replace time in a lake. If you can, swim in open water with a friend or at a supervised session at least twice before the race, and pick a race with a calm swim for a first attempt.

What if I cannot run 20 minutes yet?

Spend 4 to 6 weeks on run-walk first: for example 1 minute running and 2 minutes walking, repeated for 20 minutes, three times a week. Add a little running each week, then start this plan.