Beginners 10 Week Training Programme

 All potential Triathletes should first of all ensure the following:

If you have not trained recently, or have any health concerns, consult your GP before embarking on this or any other fitness campaign.
Get your bike booked into the local cycle shop for a service.
If you don’t have one, buy a good cycle helmet and wear it.
Make sure your running shoes are in good order.
As soon as you have an estimated swim time, complete your entry for your chosenTriathlon. Click Here....

Sprint Distance Triathlon Beginners Training Programme

This programme has been compiled by a British Triathlon Level 3 coach, and is intended to help a complete novice of reasonable fitness to achieve their goal of completing a Sprint Distance Triathlon.
Before embarking on any fitness training, you should ensure that you consult your GP. The publishers and Freebird Events Ltd can take no responsibility for any illness or injury sustained while following this training programme.

WEEK ONE
Swim
Time yourself over 400m (16 lengths of a 25m pool). You can use any stroke now and in the race. This time will be used to seed swimmers in the race so that everyone is swimming with others of a similar ability. Don’t worry about being too slow!
If 400m seems too far at this stage, time yourself over 100m (4 lengths) and multiply by 4.5 to get a realistic estimate for 400m
Cycle
Once you have got your bike back from the bike shop, try a ride of between 20-30 minutes on quiet roads. Don’t worry about the speed at this stage, just try to get used to riding continuously.
Run
If you are new to running, start with a simple 1 mile jog/walk. Again don’t try to go fast just try to keep moving

Try each of the three sports on different days. Get plenty of rest and enjoy the feeling of being an athlete in training.

Below is an idea of how to allocate your training for different days, you will notice there are 2 rest days, 1 day for running and 2 days for both swimming and cycling.
Don't feel that you have to religously stick to what is printed below, but do try to avoid doing the same discipline on consecutive days. Also try to space out the rest days to allow your body sufficient time to recover. The numbers after each discipline simply denote how long in minutes you should exercise for, don't be tempted to do more at this stage, you are simply getting you're body used to training

If you find at this moment in time you cannot manage the amount of time recommended above then do what you can, it is surprising how quickly you're body will adapt to regular training over a few weeks.
Aim to just complete the above at a regular, comfortable pace, the aim is to complete your first triathlon feeling and looking good.