Phase 3 Triathlon: Sprint/Olympic Plan for Beginners

Average Weekly Training Hours 10:19
Training Load By Week
Average Weekly Training Hours 10:19
Training Load By Week

You have completed Phase 1 and 2 of the Triathlon Sprint/Olympic Plan for Beginners and are now reaching your peak fitness. Your race is now one month away. Follow this plan to continue to build your fitness and perfectly execute your tapper prior to your race. Come race day you will be at your optimal fitness, well rested, and ready to rock! This plan is phase 3 of a 3 phase plan.

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 1
1:30:00
Swim Workout Distance, Speed, Pace Change

Warm Up:
200 - Easy Swim
Twice Through:
2 x 150 - Kick 50, Drill 50, Swim 50
2 x 100 Perfect Swim
4 x 50 Descend 1 - 4

Main Set:
Twice Through:
300 - Steady Swim with Middle 100 FAST, maintain a solid pace after your FAST 100
4 x 100 Hold race pace
250 - Steady Swim with First, Middle and Last 50 FAST,
4 x 100 Hold race pace
200 - Steady Swim with Last 100 FAST
4 x 50 Hold 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 2
0:45:00
Endurance Run

Steady effort.
Maintain perfect form.

Sample Day 2
1:00:00
Easy Bike

Keep it easy
Keep cadence up above 90 revolutions per minute

Sample Day 4
0:19:59
Brick Run

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

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
0:30:00
30 Minute Continuous

Steady pace.

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