Try googling beginners triathlon plan or something similar. You should get a few choices there.
does any one now any websites were i can get a beginners trainning plan and free
You could take a look at
I used the Ironman to get an idea of how much to do and it worked pretty well for me. There are a lot more options for shorter and mid distance on there. Hope that helps.
I also have used
, for the super sprint and sprint distances , they have been very helpful.
Hal Higdon also did a sprint tri plan , I have used his plans for marathons before , very effective.
I used their plan to do my first olympic race. pretty good.