4 Week Sprint Triathlon Training Plan

Last year, I completed my first sprint triathlon. I had no idea what I was doing while training and was confused regularly I found in free online sprint tri training plans. I needed help. Here is a guest post from Katie, a friend I met at Snowbird last January, who is one badass triathlete with a simple but effective 4 week training program anyone can follow.  

Hi SarahFit readers! My name is Katie, and I blog over on Project Neon. First, thank you so much to Sarah for giving me the opportunity to guest blog on SarahFit! Sarah and I have worked together in the past, and her enthusiasm and honesty inspires me daily on my own blog.


A little about myself, I’m 29, I grew up in Milwaukee, Wisconsin, now live in San Diego, CA. LOVES: traveling, frozen yogurt, hot cocoa, camp fires, country music, and ketchup. DISLIKES: greasy hair, bad smells, leftovers, putting my laundry away.

Without further ado, I’m excited to share with SarahFit readers, the first look at the Project Neon Sprint Triathlon 4 Week Training Plan! I have been participating in triathlon for 5 years, and often get asked how to get started. So, I thought it would be fun to put together a simple 4-week sprint triathlon training plan that anyone can do.

Week 1 Sprint Triathlon Training Plan projectneon brandedBiking

Week 2 sprint tri plan projectneon brandedWeek 3 sprint tri plan projectneon branded


Week 4 sprint tri plan projectneon branded


Off the bike – this is a run that you do right after you get done with your bike workout. Try not to take longer than 5min, as the idea is to simulate a transition, just like you will do on race day!

Easy – easy pace, means seriously easy, warm up, when it comes to swimming, you can do back or breast stroke, or just get your body moving with some freestyle, biking – stay in the small chain ring, and running, try to start out about 1-2min slower than “goal race pace” – so if goal race pace is 9min/mile, run at a 10min/mile

Medium – this pace is something that you feel like you could do forever, but you still feel like you are working

Hard – you can only hold this pace for a short period of time, before you need a rest, “goal race pace” is also a good pace to do for “hard” efforts.

Rest Day – you can do absolutely nothing, or you can go for a walk, go to a yoga class, but keep this day very light!

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If you have any questions, please feel free to email me at katie@theprojectneon.com

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