I'm Kevin Andreosky. I've finished three Ironman races and a few ultramarathons, but I got into triathlon to support a friend at their first race. SoftStart Tri is the site I wish they'd had.
This is the outline I would give a friend. It assumes you can run or walk-run for 20 minutes and swim a length of a pool. If you can't yet, add a few weeks of easy base first. Everything is easy effort unless noted.
| Weeks | Focus | What to do |
|---|---|---|
| 1-2 | Build the habit | 2 swims, 2 bikes, 2 runs a week, each 20 to 30 minutes, all easy. |
| 3-4 | Add a little time | Lengthen one session of each sport by 10 minutes. Swim with short rests between lengths. |
| 5-6 | First brick | Add one bike then run session (short run right after the bike). |
| 7-8 | Practice race pieces | Swim close to race distance without stopping. Practice transitions at home. |
| 9-10 | Peak | Longest week: a near-race-distance brick. Try open water with a group if your race has it. |
| 11 | Sharpen | Cut volume about a third. Keep a few short, faster efforts. |
| 12 | Race week | Short, easy sessions. Pack early. Rest two days before. |
Find a race 12 or more weeks out, then a club for group swims and no-drop rides. The Starter Kit PDF has a printable version of this plan.
Not medical advice. Check with your doctor before starting a new training program.
For many beginners who can already run about 20 minutes, yes.
Many beginner plans use 4 to 6 short sessions a week across swim, bike, and run.
A bike ride followed immediately by a run, to practice the change in how your legs feel.