12-Week Sprint / Olympic Triathlon Plan (Digital PDF)

A practical 12-week triathlon build with clear Sprint and Olympic options. Two swims, three runs and three rides a week, with four recommended brick runs to prepare you for race day.

• Sprint and Olympic tracks shown side by side, so you choose the volume that fits your goal race
• Peak weeks of about 7-8 hours (Sprint) or 8-10 hours (Olympic) of core training
• Four brick runs (Weeks 4, 6, 9 and 11), a de-load week and a two-week taper
• Race preparation guide covering fueling, transitions (T1 and T2) and open-water swimming
• Effort, heart rate and zone guidance, plus an optional 20-minute bodyweight support routine

Who it's for: athletes in their first few triathlon seasons who already exercise regularly and can swim about 400 yards with short rests, ride easily for about 60 minutes and run easily for 30 minutes. Not an off-the-couch plan.

What you get: a printable 17-page PDF (swim distances in yards), delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.

General training guidance, not individualized coaching or medical advice.