you might try this

http://www.beginnertriathlete.com/...ngplans-list.asp?h=1

although I am not sure it will be as challenging as you are looking for

---

http://www.rdsupplier.com "making race directing easier"

First off, welcome to the wonderful world of tri! (Warning, it can be highly addictive!) I'm sure with your running background, you're going to do fine. As far as training info, I got my first training program from a book (can't remember which one) but I'd recommend thumbing through some of the multitude of intro to tri training books at your local library/bookstore. Off the top of my head, I know that Gale Bernhardt's book "Training Programs for Multisport Athletes" also has a first sprint program. Triathlete magazine and Runner's World have had training programs for a first tri sometime in the last year, so you might try searching their websites. I think http://www.beginnertriathlete.com has some programs as well.

Basically, when training for your first race getting comfortable with the swimming and biking, getting in a few workouts a week per discipline and just keeping things as simple as possible is probably the best advice. Practice running off of the bike, and having your legs feel like crap for the first mile or so. Focus on having fun for your first race and getting to the starting line strong.

M

---

------------------------------------------------------------
The beatings will continue until morale improves

Or, you could try this:

http://www.slowtwitch.com/...ginner/training.html

and adjust the running component to be consistent with your current fitness level.

---

"Real winners aren't content with yesterday's victories"

Here's another one:

http://www.trinewbies.com/

Also check for local tri clubs. They usually have new to the sport programs with coaches and training partners who can help you navigate through the beginning stages.