Swim - Bike - Run 
12 Week First Sprint Triathlon Training Plan 

A typical sprint triathlon is a 500 yard swim, 12 mile bike ride, and a 3 mile run. These distances are often expressed metrically: 400m swim, 20k bike and a 5k run.

This training plan is in minutes.

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	Bike 20	off	Swim 10	Run 20	Swim 30	Bike 30	Run 10 Swim 10
2	Bike 20	off	Bike 35	Run 20	Swim 30	Bike 30	Run 10
3	Bike 30	off	Bike 30	Run 25	Swim 35	Bike 20 Run 10	Swim 10 Run 15
4	Bike 30	off	Run 25	Swim 25	Bike 45	Bike 30 Run 10	Swim 10 Run 20
5	Bike 40	off	Run 25	Run 30	Swim 30	Bike 40 Run 20	Swim 15 Run 20
6 Easy Week	Bike 20	off	Bike 25	Run 15	Bike 25	Swim 10 Bike 30	Swim 15 Run 30
7	Bike 40	off	Bike 30	Bike 25	Run 20	Bike 40 Run 10	Swim 20 Run 30
8	Bike 50	off	Run 35	Bike 50	Swim 30	Bike 40 Run 10	Run 40
9	Bike 50	off	Run 25	Swim 30	Bike 35 Run 20	Swim 10 Bike 30 Run 10	Run 40
10 Easy Week	Bike 30	off	Bike 45	Run 45	Swim 35	Bike 30	Run 20
11	Bike 50	off	Run 25	Bike 35	Swim 20	Bike 50 Run 10	Bike 55 Run 30
12	Bike 50	off	Run  30	Run 30	Bike 45	Swim 10 Bike 20 Run 10	Swim20 Run 40
Race Week	Bike easy 30	Run 15	off	Bike 20	Swim 10	Bike 10 Run 5	Race Day!