Ready to do your first sprint triathlon? This program's for you. We asked Patrick Merle and Lauren Fossum to put together this beginner's program. Patrick, an elite triathlon coach with TrainingBible Coaching, works with athletes of all abilities in Australia, England, France, Luxembourg, and the United States. Lauren, the founder of Finish Foxi, conducts women’s-only training camps and advises athletes.
A sprint triathlon traditionally consists of a swimming an average 400 to 500 yards, biking 10 to 15 miles, and running 2 to 3.1 miles. This 10-week program takes into account that you exercise regularly and are comfortable with all three triathlon sports. It includes a recovery week every fourth week with two days off. Make sure you pay attention and follow the guidelines for the intensity of each session: A key mistake many athletes make is to go too fast when the session requires an easy pace, and to go too slow when the session calls for a faster pace. Let the training begin!