Free 8-week supersprint triathlon training plan

Tell most people down the gym you’re considering a triathlon and they’ll immediately tell you how hard it is. The truth of it is though, that provided you can swim, bike and run a little already, taking on a super sprint (the shortest triathlon distance) is easily within your grasp as long as you have the right training plan.

What distance is a super-sprint triathlon?

A super-sprint triathlon is a 400m swim, 10km bike and 2.5km run, which is the perfect way to begin in the sport. And the really good news? You don’t have to train every day for hours and hours.

Who is a super sprint suitable for and what level of fitness/ability will you need?

This race distance will take people around 30-60mins. Therefore, many active individuals can find this distance an excellent entry to triathlon if they’re trying to complete the race, as the distance of your weakest discipline will be manageable.

Don’t be fooled by the short distances and assume it’s easy, though. To race this event well, you must get close to your maximum effort for each distance.

What kit do you need and what’s the cost?

Super-sprint triathlons can be completed without loads of kit – as long as you have goggles, a helmet, a bike and trainers, you’ll be fine. You can simply race in your swimsuit/jammers with a pair of shorts and a t-shirt pulled over the top.

A tri-suit isn’t a necessity but you can always pick up some great bargains. Wetsuits can be hired, or if targeting a pool race, you won’t need one.

As with all triathlon distances, you should fuel your sport adequately daily. However, when racing, except for some fluid if it’s warm, you won’t have time or desire to take too much nutrition on!

Top super-sprint distance tip

Super-sprint races can be fast and furious, with little time to get settled into your race. Make sure you do a proper warm-up covering each discipline (not just the arms for the swim!), as before you know it, you’ll be onto the following discipline.

Super-sprint training plan

The training plan below are designed to allow you to carry on with real life and gradually build until you’re able to complete the full race distance in each discipline, which will give you the confidence come race day to know you can complete it.

We’ve also included some interval training sessions that help to focus on improving your speed and making the longer sessions more comfortable.

The second half of the plan includes some brick sessions, which get you to practise the feeling of going from swim to bike or bike to run. Don’t skip on these – they’re essential training unless you want jelly legs!

If you find that you’re not quite ready for some of the sessions then you can reduce either the duration or intensity to begin with and then build up, and if you feel that you would like to add more time or intensity to the sessions in order to make them harder, that’s okay too.

Plus, if you have a race time in mind, go ahead and be more analytical with timed targets each session. For most of you though, this plan will be about completing not competing – so make it fun and focus on finishing your first race feeling strong!

Training plan notes

Within this plan you’ll find aerobic sessions, which promote long-term base fitness. There are also interval swims, which you can add drills to if you have some that you want to work on. Always do a short warm-up and cool-down (200m) before and after each swim and rest for 10-30secs inbetween intervals.

Similarly, interval bike and run sessions will see you working at different levels of intensity.

Download the supersprint training plan: