Browse More Plans

Sprint Distance Training Plan Made Easy w/ Coaching Videos

Author

Wendy Mader

All plans by this Coach
No Ratings

Length

16 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?


Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
0:38 hrs 0:40 hrs
0:58 hrs 0:50 hrs
0:49 hrs 1:30 hrs
0:25 hrs 0:30 hrs
0:56 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
0:38 hrs 0:40 hrs
0:58 hrs 0:50 hrs
0:49 hrs 1:30 hrs
0:25 hrs 0:30 hrs
0:56 hrs 1:30 hrs

Training Load By Week


wendy mader

t2coaching.com

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/

Sample Day 1

0:20:00
800m
Swim test

WU: 100-300 meters get loosen
MS: swim 400-800 for time depending on your swim fitness and skills
CD: 100 easy

Sample Day 2

0:30:00
7mi
Bike

A sprint distance triathlon bike is 12 miles. your test ride is 10 minutes

Bike Test (10-Minute Time Trial):
Pick a course to ride that you know you can repeat again in the future. After a 10 minute warm up, bike 10 minutes, record distance, average pace/heart rate. Cool down 5-10 minutes.

Sample Day 3

0:20:00
Strength

Consider joining team beachbody on demand for access to programs like P90X, Insanity and more
www.beachbodycoach.com/t2coachwendy

Sample Day 3

0:30:00
2.5mi
Run

A sprint distance run is a 5k. 

Run test
WU: 10 minutes plus drills and dynamic stretch
Run 1.5 mile (around the track is best so you can repeat the test the future)
CD: 5 minute easy walk/jog, plus static stretch

Sample Day 6

0:20:00
2mi
Run

Run 2 miles focus on cadence and foot strike
(more advanced athlete can run 4 miles)

Sample Day 6

0:20:00
Strength

Sample Day 8

0:30:00
7mi
Bike

As mentioned Tuesday interval are a great way to mix up the workout and prevent boredom and build fitness

WU: 10 minutes focus on pedaling stroke aspects RPE 3- 4
MS: Ride 5X 2 minutes RPE 6, RI 1 minute RPE 34
CD: 5 minutes easy

$59.00 - Buy Now