Sprint Triathlon Training Plan

12 WEEK PLAN (6 – 10hrs per week)

You have set your seasons goals to compete in or complete a Sprint distance triathlon. My thinking on this plan is that you are either more time starved or new to Triathlon. Therefore, the weekly hours are less and the overall plan is more ‘doable’.

This Sprint distance plan is designed to cover all your needs from a swim, bike, run perspective with additional strength sessions to ensure full body conditioning. Depending on your available time the overall plan will cover 3 x swims, 3 x bikes, 3 x runs per week with sessions lasting from 30 minutes to a long bike at the weekend building up to 90 minutes.

Plan Overview

For all levels

You have either gone through the whole process from Foundation building your skills and technique into Winter building your fitness and holding technique under more pressure and now you’re embarking on the final preparation to your Sprint Distance Triathlon. Or you may be just tapping into this phase of your training to help you with your final preparation for your Sprint distance race.


  • Plan duration – 12 weeks
  • 6-10hrs a week
  • Increase Sprint distance speed endurance

How to purchase

I use Training Peaks for all of my training plans as it makes it much easier for the athlete as you will be emailed your training sessions each day. You can do as little or as much with Training Peaks as you want, uploading your sessions from your training device or do nothing at all and just receive your training sessions daily.

Buy on Training Peaks. (all prices are in dollars as the plans are on Training Peaks, a US company).



Example of a Plan

6 x 50m first buoy pace into 200m swim. Swim sessions like this really help prepare me for the World Championships.

Chris Owens (2014 World Champion, AG)


James started coaching me as an age group athlete in 2009 while I was working full time as a lawyer. I started to make remarkable improvements under his guidance and in early 2011 we took on the mammoth task of qualifying for the London Olympics.
Read Gill's story
Gillian Sanders
I met James in late 2007, with one Kona (scraping a roll-down slot) and one sub-10 hour Ironman to my name, but I really didn’t believe I was capable of going much faster and was thinking of moving on to other challenges. Over the next four years under James’ coaching, I qualified for Hawaii every year (no roll downs needed), made the top 20 twice in Kona, knocked 5 minutes off my swim, 25 minutes off my bike and nearly 20 minutes off my run PBs and achieved my dream goal of completing an ironman in under 9 hours (at the age of 44).
Read Tim's Story
Tim Bishop
Ironman (45-49), Kona Qualifier
I've loved working with James to address the physical, skill and mental limiters that have been between where I started and where I want to get in Ironman racing. The physical is the sessions we do and why, the skill is stuff you can only get from a coach that's been pool and trackside for years and finally the mental approach is key to both training and racing - when the going gets tough in an Ironman. I've learnt a huge amount in 2 years working with James both qualifying for and having a great debut Kona, and am excited about what the future has in store together.
Paul Burton
If you have any questions regarding the Sprint distance plan, please feel free to contact me.