Everything you need to swim, ride, and stride to the finish of your first triathlon!

By Danielle McNally
Updated: October 24, 2017

Swimming and biking and running, oh my! A triathlon may seem overwhelming, but this plan will prepare you for a sprint-distance race-usually a 0.6-mile swim, 12.4-mile ride, and 3.1-mile run-in just three months. Besides the sense of accomplishment you'll feel, training will get you into the best shape of your life (win-win!). So put a competition on the calendar (locate one at trifind.com) and start now. On race day, take a deep breath, forget about the clock, and just focus on finishing-because you definitely will.

The Triathlon Training Plan

Every week, do the five workouts below in order, taking any two nonconsecutive days off. "You can break up the sessions with rest periods," says Scott Berlinger, a certified triathlon coach for Full Throttle endurance Racing at Chelsea Piers in new York City, who created this plan. "Just be sure to cover the total recommended distance."

Triathlon Training Tips

Effort level

Easy: You can talk with no difficulty.

Steady: Carrying on a conversation takes a little effort.

Solid: You can't speak more than a few words at a time.


Run interval workout: Warm up and cool down for one mile at an easy effort. In between, alternate running a quarter mile at a solid effort and half a mile at a steady effort.

Swim interval workout: Warm up and cool down by swimming 100 yards at an easy effort. In between, alternate 100 yards at a steady effort and 50 yards at a solid effort.

Download Shape's 3-month Triathlon Training Plan here


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