Free Triathlon & Running Training Plans

Learn more about the research consults and images used in this section.

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Triathlon Training for Your First Triathlon or So You Can Go Faster!

Looking for help in your triathlon training? Want to swim, bike and run faster? You come to the right place. Whether you want to surge your swim, boost your bike, or ramp-up your run, we have what you are looking for. Our FREE triathlon training plans will get you race ready for your first triathlon in 90 days or less!

Plus use these tips to surge your swim, boost your bike and recharge your run!

We also share how to transition with grace and speed!

Beginner / Super Sprint Triathlon Training Plans: 400m swim / 10ml bike / 2-mile run (FREE)

• 90-day plan  ~  60-day plan  ~  45-day plan 

Sprint Triathlon Training Plans: 750m swim / 12ml bike / 5k run (FREE)

• BASIC PLANS: 90-day plan  ~ 60-day plan  ~ 45-day plan
• ADVANCED PLANS: 90-day plan  ~ 60-day plan  ~ 45-day plan

Intermediate Triathlon Training Plan: 1000m swim / 17-mile bike / 4-mile run (FREE)

• BASIC PLANS: 90-day plan  ~ 60-day plan  ~ 45-day plan
• ADVANCED PLANS: 90-day plan  ~ 60-day plan  ~ 45-day plan

Olympic Triathlon Training Plan: 1500m swim / 25-mile bike / 10k run (FREE)

• 90-day plan (We believe it takes at least 90 days to prepare for this race)

1/3 Iron Triathlon or Longer

• We recommend consulting a coach when training for this distance.

70.3 Training Plan Resources (FREE)

• There are also some great training plans online you can use. Here are a few we recommend. They are written by coaches are have easy-to-follow directions. 
  • Z2 Endurance Coaching Training Plan (Use Promo Code: Z2COACHING20 for 20% off)
  • 12-Week Intermediate Plan by Coach Doug Hall
  • 12-Week Beginner Plan for Time Limited Athletes by Coach Phil Mosley
  • 12-Week Beginner Plan for Time Rich Athletes by Coach Phil Mosley
  • 6-Week Winter (Off-Season) Base Building Plan by Coach Phil  Mosley
  • Simple 16-Week Plan by Coach Matt Fitzgerald
  • Detailed 20-Week Training Intermediate Plan

5k, 10k & 1/2 Marathon Training Plans for Your Race

Looking for help in your running training? Want to go faster? You come to the right place. We are here to help you ramp-up your run and complete your first 5k or 10k running race or improve your 1/2 marathon. 

Our FREE training plans will get you race ready for your 5k, 10k or 1/2 marathon! Then you can sign up for one of our races, and be confident in your performance!  

FREE Beginner 5k Run Plans: 3.1 miles

90-day plan  ~  60-day plan  ~  45-day plan

FREE Beginner 10k Run Plans: 6.2 miles

90-day plan  ~  60-day plan  ~  45-day plan

FREE 1/2 Marathon Training Plans

HalfMarathon.net shares 8 training plans for you

Kara Goucher's recommended training plan

Endurance Magazine's Plan

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NOTE: These are general guidelines to follow to complete a running race. Each athlete is unique and an alternative training plan might be required. Please consult a physician or medical professional before starting any training plan. Before you start this plan you must be healthy enough for physical exercise. We strongly encourage all athletes to consult a physician and get a complete physical before starting any training plan. Before you start this plan you must have running shoes and have a safe place in which to run. We also recommend you go a to a running shoe store and get fit for new running shoes by a professional.