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Your 12-Week Sprint Triathlon Training Schedule

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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.

Download the training plan here

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


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