The plan you need to tackle your first—or tenth—triathlon in just 12 weeks

By Selene Yeager
Getty Images

Always wanted to compete in a triathlon, but don't know where to start? Don't sweat it! This plan-designed by triathlon coach Craig Sheckler of Endurance Multisport in the Lehigh Valley, PA-will take you from casual exerciser to endurance athlete in just three months. It's the perfect preparation for a sprint-distance triathlon (that's a 0.6-mile swim, 12.4-mile bike ride, and a 3.1-mile run). Start training today and you'll be race-ready by July.

You can do this! This plan assumes you can swim one length of a pool (25 yards) without rest, bike for 20 minutes continuously, and jog for 15 minutes, taking walk breaks as needed. Not quite there? Simply repeat week 1 two or three times before moving on to week 2.

RELATED: Find a triathlon near you at or check out the Shape Diva Dash for a fun new race adventure!

Comments (6)

January 13, 2019
Porro debitis voluptas et ex sint sapiente a. 💖 Ever heard of the Keto diet? I started using the advice at WWW.KETOCOOKBOOK.ORG and lost 25 pounds of fat in a month! I’ve never lost weight so fast!! The Keto Diet really is amazing because it forces the body to always burn fat for energy — so you lose the fat and keep it off. If you want to lose some weight, I highly recommend using that website :) Check it out! Best of luck to you! 💖
December 16, 2018
What does RPE mean on the training calendar?
November 27, 2018
Wanna increase muscle size, strength and performance ? i found this powerful product that is a safe, legal and side effect free i tried it myself and it realy shows good results for more info check in here ->
October 29, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here ->
October 23, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video :
May 3, 2018
I’m trying this!!