Training Plans
Free downloadable training plans designed by certified coaches to help you succeed
Beginner 8-Week Sprint Plan
Perfect for first-time triathletes. Build endurance safely with 4-5 workouts per
- 8 weeks
- Beginner
Intermediate 12-Week Plan
For athletes with triathlon experience looking to improve times and performance.
- 12 weeks
- Intermediate
Olympic Distance Builder
Comprehensive 16-week plan to prepare for the longer Olympic distance race.
- 16 weeks
- Intermediate/Advanced
Training Video Tutorials
Reston Triathlon Recap 2025
Duration: 1:26
Reston Youth Triathlon 2025
Duration: 1:14
Reston Sprint Triathlon Recap 2025
Duration: 1:26
Stay Motivated
"The race is won in training, not on race day."
— Professional Triathlete
"Your body can stand almost anything. It's your mind that you have to convince."
— Athletic Champion
"Every workout counts. Every rep matters. Every day is progress."
— Coach Marcus
Key Training Tips
- 1. Build a Base
Start with consistent, moderate-intensity workouts. Build your aerobic base before adding speed work or long sessions.
- 2. Practice Brick Workouts
Combine bike-to-run sessions to prepare your legs for the unique feeling of running off the bike during a triathlon.
- 3. Master Transitions
Practice your transitions repeatedly. Smooth, efficient transitions can save valuable minutes on race day.
- 4. Rest and Recover
Rest days are when your body adapts and gets stronger. Don’t skip them — they’re as important as training days.
- 5. Fuel Properly
Experiment with nutrition during training. Find out what works for your stomach before race day.