FREE Beginner Super Sprint Triathlon Training Plan – 8 Weeks

If you’re considering getting stuck into the world of triathlons then you probably want to start with the Super Sprint distance. Widely considered the entry-level event in this popular endurance sport, the Super Sprint is a great opportunity to experience all three disciplines back-to-back (that’s running, swimming and cycling).

If you’re a novice triathlete with their eyes set on this speedy distance then it’s time to get on a Super Sprint Triathlon training plan and start working towards your goal.

A Super Sprint triathlon consists of a 400 metre swim, a 10 kilometre bike ride and finishes with a 2.5 kilometre run. Due to the short swim distance, Super Sprint triathlons often utilise indoor swimming pools, however it is possible to find them with an open water swim.

Although these hopefully sound like very manageable distances, any triathlon is an endurance event and one that you should train for using a Super Sprint triathlon training guide.

Do I Need a Super Sprint Triathlon Training Plan?

Although the Super Sprint triathlon is very achievable for those with a good level of fitness, it is still a learning curve. Even if you’re a keen runner or cyclist looking to take things to the next level, adding two new types of exercise into your routine can be overwhelming.

Super Sprint Triathlon Training Plan – 8 Week

An 8 week triathlon training plan that takes you through to race day. Perfect for beginner triathletes who are:

  • New to triathlon and looking to complete your first triathlon
  • Can do 3 to 5 hours training per week
  • Able to swim 100m nonstop, bike 30 mins, run 20 minutes

Triathlon workout plans can be found everywhere online but you should always make sure you’re getting them from a reputable source. That’s one of the reasons that we’ve partnered with Brownlee Fitness, to ensure that beginners and athletes alike have access to premium triathlon training guides they can trust.

Training Plan Overview

This is an 8-week programme incorporating some of the Brownlee Brothers favourite sessions and you’ll get an insight into the structure that made them so successful. The first 4-weeks are available below. To access the remaining 4 weeks and additional advice, all in a handy format sign up for the FREE plan via the link below.

Access the FREE full 8-week plan & additional advice via Brownlee Fitness
Useful Terms

BC – Back Crawl / CD – Cool Down / FC – Front Crawl / MS – Main Set / R – Recovery / WU – Warm Up

Brownlee Fitness strongly recommends that you consult with your physician and other medical professionals before beginning any training plan.

Week 1
Day 1
Swim
> 35min
WU – 300m
> 2x (100m FC / 50m BC)
> 15-30s R
MS – 500m
> 200m / 150m / 100m / 50m
> 30s R
CD – 200m
Day 2
Run
> 35min
WU – 15min
> Easy
MS – 12min
> 6x 1min (5K Pace / RPE 6-8)
> 1min R
CD – 5-10min
Day 3
Bike
> 30min
MS – 30min
> Continuous Aerobic
> Spin the pedals
Day 4
Rest Day
Day 5
Swim
> 35min VO2
WU – 600m
> 4x (75m FC / 25m BC)
> 4x (25m Fast / 25m Slow)
MS – 400m
> 8x (25m Hard @ RPE 8+ / 25m Easy)
> 30s R
CD – 200m
Day 6
Run
> 35min Tempo
WU – 15min
> Easy
MS – 10min
> Tempo
> RPE 4-62
CD – 10min
Day 7
Optional
> 30min Aerobic / Cross Training
Week 2
Day 8
Swim
> 40min
WU – 450m
> 3x (100m FC / 50m BC)
MS – 750m
> 200m FC / 50m BC
> 30s R
> 200m FC / 50m Kick
> 30s R
> 250m FC
CD – 100m
Day 9
Run
> 35min Hill Intervals
WU – 15min
> Jog
MS – 15min
> 6x 30s Hill Reps (2-7% gradient @ RPE 7-9)
> 2min Jog R
CD – 5-10min
Day 10
Bike
> 40min Intervals
WU – 15min
> Easy Spin
MS – 30min
> 2x Sets Intervals
> 10s Hard (RPE 8-10) / 50s Easy (RPE 1-4)
> 15s Hard / 45s Easy
> 20s Hard / 40s Easy
> 25s Hard / 35s Easy
> 10min Easy between sets
CD – 5min
Day 11
Rest Day
Day 12
Swim
> 30min Pool / Open Water
WU – 200m
> Mix FC / BC
MS – 750m
> Continuous
> RPE 3-4
CD – 100m
Day 13
Run
> 30min Tempo (RPE 3-4)
Day 14
Bike
> 45min Aerobic (RPE 3-4)
Week 3
Day 15
Swim
> 40min Aerobic
WU – 500m
> 200m FC
> 3x (75m FC / 25m Alternative)
MS – 800m
> 200m FC Paddles
> 2x 150m FC Pull
> 2x 100m FC
> 2x 50m Swim
CD – 100m
Day 16
Run
> 35min Intervals
WU – 10min
MS – 19min
> 2x 7min (alt. 30s Hard / 20s Easy)
> RPE 7-9
> 5min R after 1st 7min
CD – 10min
Day 17
Bike
> 40min
WU – 15min
> Spin in easy gear
> Increase gear per minute
> Finish with 6x (15s Sprint / 30s R)
MS – 12min
> 3x (2min Hard / 2min Easy)
> Hard RPE – 8
> Easy RPE – 5
CD – 10min
Day 18
Swim
> 40min Threshold
WU – 600m
> 2x (75m FC / 25m BC / 25m Kick)
> 100m (each length faster)
> 3x (25m with strong leg kick / 25m swim easy)
MS – 800m
> 2x (200m Threshold / 2x 100m slightly faster)
> Recover 15-25s between reps
> RPE 7-9
CD – 150m
Day 19
Rest Day
Day 20
Bike
> 40min Aerobic (RPE 7-8)
> CD – 5-10min
Run
> 10min Easy off bike
Day 21
Optional
40min Aerobic / Cross Training
Week 4
Day 22
Swim
> 35min Fun Set
WU – 300m
> 2x (50m FC / 50m BC)
> 2x 50m Kick
MS – 650m
> 25m / 50m / 75m / 100m / 150m / 100m / 75m / 50m / 25m
> Mix up as you feel – paddles / pull / kick / swim
CD – 50m
Day 23
Bike
> 40min Aerobic Easy Spin
> 20-30s optional sprints
Run
> 20-40min
> Enjoy with a watch
Day 24
Rest Day
Day 25
Swim
> Open Water in Wetsuit
> or Pool Swim
WU – 250m
> 100m FC
> 75m BC
> 50m FC
> 25m Kick
MS – 550m
> 200m Swim (sighting every 10 strokes)
> 150m Good Technique
> 100m Swim (sighting every 10 strokes)
> 2x 50m Sprints
> 30s R between each
CD – 200m
Day 26
Rest Day
Day 27
Bike
> 40min Recovery Ride
Run
> 20min Easy
Day 28
Bike
> 60min Aerobic
> Include cafe stop
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