Phase 2 Triathlon: Sprint/Olympic Plan for Beginners

Average Weekly Training Hours 10:39
Training Load By Week
Average Weekly Training Hours 10:39
Training Load By Week

You have completed Phase 1 of the Triathlon Sprint/Olympic Plan for Beginners and are now well on your way in your training in preparing for your race. This plan is a continuation and building on the foundation that was established in the Phase 1 plan. Within this plan you will increase both training volume and speed so that you are well prepared come race day. This plan is phase 2 of a 3 phase plan.

Sample Day 1
1:15:00
Swim Workout Distance, Speed, Pace Change

Warm Up:
200 - Easy Swim
Twice Through:
4 x 75 - Kick 25, Drill 25, Swim 25
2 x 100 Perfect Swim
4 x 50 Descend 1 - 4

Main Set:
Twice Through:
250 - Steady Swim with Middle 50 FAST, maintain a solid pace after your FAST 50
4 x 50 Hold Fast pace
200 - Steady Swim with First and Last 50 FAST,
3 x 50 Hold a Faster pace
150 - Steady Swim with Middle 50 FAST, maintain a solid pace after your FAST 50
2 x 50 Hold an even Faster pace
100 - ALL FAST - but make sure the second 50 is slightly faster than the first 50
50 - EASY swim

Cool Down:
150 - Easy Swim

Sample Day 1
0:30:00
Easy Run

Keep your cadence up, stay light on your feet, keep your effort low. Make it feel light and easy, with quick feet.

Sample Day 2
1:00:00
Easy Bike

Keep it easy
Keep cadence up above 90 revolutions per minute

Sample Day 2
0:45:00
Endurance Run

Steady effort.
Maintain perfect form.

Sample Day 4
0:30:00
30 Minute Continuous

Steady pace.

Sample Day 4
2:00:00
Bike Workout

Warm Up:
15 minutes easy
5 x 1 minute progressive effort build
10 mintues easy

Main Set:
Do the following 4x:
15 minutes @ 90% Effort
5 minutes Recovery Effort

Cool Down:
30 minutes easy

Sample Day 4
0:19:59
Brick Run

Right off the bike.
Effort should be moderate.
Focus on Good Form.

Corey James Steimel
|
Team SwiftFoot

Individualized Coaching - $300 per month

  • Consultation to assess athlete's current ability and goals
  • Weekly individualized training plan
  • Daily training analysis and feedback
  • Unlimited email, text and telephone access

One - On - One Training Session - $100 per hour

  • Swim / Bike / Run

Personal Training Plan - $100 per month

  • Consultation to assess athlete's current ability and goals
  • Monthly individualized training plan
  • Monthly training analysis and feedback
  • Monthly email, text and telephone access