Thirteen weeks is an optimal training period for a sprint triathlon. Typically, a sprint triathlon has a half-mile swim, a 15-mile bike ride and a 5K run, so you will need enough time to train in the three different sports and to master the transitions from one sport to another. A sprint triathlon can be challenging and fun, and training for it does not have to be complicated.
Build Swimming Endurance
Swim workouts should happen two to three times per week. Freestyle is the predominant stroke in triathlons, but you can certainly change from stroke to stroke for continuity. Start with 20 to 25 minutes of continuous swimming during weeks one and two, build up to 30 to 40 minutes by week four, and put in 50 to 60 minutes by week seven. Now you can add speed intervals: Space four to seven hard swims, 50 yards each, throughout your workout. "Beginner Swim Workouts," on website Amateur Endurance, describes similar interval workouts.
Swim in Open Water
Open-water swims can unnerve even experienced triathletes. They require unusual skills such as forward breathing and navigating through darkened water. You should definitely practice swimming as if you were in open water, even if you practice in a pool with painted guide-lines. Forward breathing involves timing your strokes so that you can lift your head to the front to see where you're going. These sneak peeks allow you to "sight off" a distant, stationary object and stay oriented. Swimming in a crowd adds to the confusion, so practice staying calm in busy waters.
Build Cycling Endurance
For the bicycling portion, gradually increase your distance over the 13 weeks. Begin cycling two to three times per week, 10 miles per ride, during the first four weeks; 15 to 20 miles during the next four weeks; and 25 miles during the final four weeks. An optimal workout plan is to attach, or "brick," your cycling workout onto the end of your swim, since this is how you'll be racing. While riding, monitor your energy, and toward the end of each ride, engage your hamstrings more while pedaling. This wakes up your running muscles. During any bike-run transition, this hamstring prep will help establish your running pace.
Build Running Endurance
Initially, your running workouts can be 25 to 30 minutes, two to three times per week. Focus on consistent pacing, and gradually increase time and distance so that by week four you can easily run 40 to 45 minutes with four to five one-minute surges of speed. By week six, start experimenting with bike-to-run transitions by going from a full cycle workout into a full run workout. You will be shifting between muscle groups, from quads to hamstrings and calves, and this can feel awkward, so relax through these transitions. By week nine, your total weekly running mileage can safely reach 35 to 45 miles, but progress carefully and take care of injuries early. If necessary, seek a sports physician.
Taper
During week 13, taper. "Tapering" used to be synonymous with "decreasing workouts," but the article "Tapering: Short and Fast is Best" recommends reducing your normal training distances by half but slightly increasing their intensities. These brief, concentrated efforts will keep you highly conditioned but also well rested. So, if you topped out at seven to eight miles of running, cut to two miles but increase the pace. If you were swimming 45 minutes, reduce to 15. If you were cycling 50 to 60 minutes, trim to 25. Finally, take one---or even two---full rest days just before the event, and you'll be ready to race!
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