

Are you dreaming about your first triathlon? Stop dreaming, you have to start now because every day counts! First thing's first: find a sprint triathlon (short distance) in your area that is at least 6 weeks away and sign up. Now you will need a training plan. Here is a tried and true 6-week training plan for beginners that will get you from day one to the finishline.
Monday: One hour bike ride, flat, easy
Tuesday: Swim training 1km (200m free/ backstroke, 10x 25m free fast with 1 minute rest, 200m free/backstroke, 100m kicking, 200m free, 50m backstroke)
Wednesday: Recovery day
Thursday: 30 minute run (walk for 5 min/run for 5 min)
Friday: Recovery day
Saturday: One hour bike ride, flat, easy
Sunday: Swim training 500m focus on correct technique
total: swim: 1500m bike: 2 hours run: 15 minutes gym: 0
Monday: 30 minute run (walk for 4 min/ run for 6 min)
Tuesday: Recovery day
Wednesday: Gym at home 30 minutes core with balance ball
Thursday: One hour bike ride undulating terrain—Aerobic
Friday: Recovery day
Saturday: Swim training 1000m (200m free/ backstroke, 10x 25m free fast with 1 minute rest, 200m free/backstroke, 100m kicking, 200m free, 50m backstroke)
Sunday: One hour bike ride easy
total: swim: 1000m bike: 2 hours run: 18 minutes gym: 30 minutes
Monday: Recovery day
Tuesday: 30 minute run (walk for 3 min/ run for 7 min)
Wednesday: Swim 1000m (10x100m 1.,3.,5.,7.,9. - free, 2.,4.,6.,8.,10.- free/back, all with 1 minute rest)
Thursday: Gym at home 30 minutes core, m. gluteus (butt) and legs
Friday: 1 hour bike ride, aerobic
Saturday: Recovery day
Sunday: 30 minute bike ride in the morning. 15 minute run in the evening
total: swim: 1000m bike: 1.5 hour run: 36 minutes gym: 30 minutes
Monday: Swim 1000m (5x100 free with 30 second break, 100m kick, 200 free/backstroke, 200 free style drills)
Tuesday: 1 hour bike ride with some hills. Practice correct pedal stroke.
Wednesday: Recovery day
Thursday: 30 minute run (walk for 2 min/ run for 8 min)
Friday: Swim 500m open water. Practice no fear of open space, try to aim to swim to some buoys or trees.
Saturday: 1 hour bike ride. If you are feeling good, work on hill climbing speed.
Sunday: Recovery day
total: swim: 1500m bike: 2 hours run: 24 minutes gym:0
Monday: Recovery day
Tuesday: Mini triathlon day:
Morning: Swim 400m in the pool or open water, all free style if you can.
Afternoon: 30 minute bike ride, try to start out slow, build the pace to the end of the ride.
Evening: 15 minute run, try to start out slow, build the pace to the end of the run.
Wednesday: 1hour easy bike ride
Thursday: Recovery day
Friday: 1000m swim (200 free/breaststroke, 5x100 free with 30 second break (check your time, see if you are getting faster), 300 (100m drills, 100m kick, 100m drills)
Saturday: 30 minute run (walk for 1 min/ run for 9 min)
Sunday: Gym at home, 30 minutes core, m. gluteus, legs
total: swim: 1400m bike: 1.5 hours run: 42 minutes gym: 30 minutes
Monday: Recovery day
Tuesday: 20 minute run with 3x200m race pace
Wednesday: 45 minute bike ride with 4x1min fast
Thursday: Recovery day
Friday: Swim 500m (200m free, 10x25 fast with 1minute break, 50m backstroke)
Saturday: 10 minute run on the race course, 30 minute bike ride on the race course
Sunday: RACE DAY! Do a short warm up. Don't do anything too fast, just make sure your muscles are ready to race. After all this training, be sure you enjoy the race! (swim 750m - bike 20km - run 5km)
total: swim: 1250m bike: 2 hours run: 75 minutes gym: 0