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Triathlon Training for Beginners

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Couch to Sprint
  • 0.5mile Swim | 13mile Bike | 3.2mile Run
  • 800meter Swim | 21km Bike | 5k Run

Three Programs will get you from couch to Olympic triathlons.  They are the Conservative and Aggressive based running programs plus the cycling part of Phase IV or VII respectively.  Follow it by your choice of the 16 or 20 week sprint triathlon training programs.  Also Michael Pate offers his proven program for the heavier athletes.

*No program here or anywhere else is perfect.  Different programs work for different people.  These programs are based on our opinions, research, our personal experiences and others experience.  Please do your homework and look at other programs too (not just ours). 

Try these combos:


Run Program

Months Sprint program Months Total Months to Race
Aggressive Run Program 4 16 Week 4 8
20 Week 5 9
Conservative Run Program 7 16 Week 4 11
20 Week 5 12
Michaels Total Sprint 6 6
  • Aggressive Run Program

    - 4 month program

    - A walk/run routine

    - 3-4 days per week

    - Use this if have not worked out for a long time or forever.  Can also use if you feel

      you have a little weight to lose.

    - Can follow with any of the sprint programs


  • Conservative Run Program

    - 7-Month program

    - A walk/run routine

    - 3-4 days per week

     -Use this if you are overweight.  Will be easier on your joints.  If you find that your  

      knees hurt on this, it may be wise to lose some weight with a proper diet and start out 

      with a swimming/cycling regimen for several months until you have lost some weight

      and have established an aerobic base.

     -Can follow with any of the sprint programs


  • Michaels Total Sprint Program

    - Designed by Michael Pate author of "When Big Boys Tri"

    - Designed for those having some weight to lose.

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