8 Week Sprint Plan for Beginners (Level 1)
Author
Andrew Dollar
All plans by this CoachLength
8 Weeks
Typical Week
2 Swim, 3 Run, 2 Bike, 1 X-Train
Longest Workout
0:45 hrs swim
1:30 hrs bike
1:00 hrs run
Plan Specs
triathlon sprint beginner
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Summary
This is a simplified 8 week training plan for beginner triathletes. Athletes should possess a fundamental understanding of the 3 disciplines prior to starting.
Each week contains 2 swims, 2 bike and 3 runs. The swims start with 800 yards and build to 1500 yards. The runs range from 25 minutes to just over an hour. The rides begin with 30 minutes and increase to 90 minutes.
This plan will properly prepare an athlete for a sprint level triathlon: 4-600 yard swim, 12-13 mile bike and 3 mile run.
Stats
Sample Day 1
WU: 6 x 50 easy on 10-20" rest.
MS: 4 x 75 moderate on 20" rest
4 x 25 as fast as you can with good form. Rest as needed
CD: 100 cool down
Sample Day 2
Easy run. This should be done at a casual, conversational pace. Do NOT exceed z2.
Sample Day 2
Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Forearm Plank 2. Bridge with extension--hold bridge position and extend one leg at a time 3. Side plank 4. Bird dog 5. Flutter kicks
Sample Day 3
Warmup for 10' nice and easy. Then ride 20' at a steady pace. Perform at least four 15" acceleration bursts to race pace. Cool down for 5'
Sample Day 4
WU: 4 x 50 warm up with rest as needed
MS: 4x75 at medium effort (RPE 6) on 20" rest.
4 x 100 easy on 20" rest
CD: 100
Sample Day 5
Crosstrain today. My favorite crosstraining routine is yoga. I use the Yogamazing podcasts from Itunes. They are 20 minutes and involved a great deal of stretching. Other activities include pilates or strength training. If you are feeling really rundown for the week, then skip this exercise. If not, try to incorporate movement of some sort followed by stretching.
Sample Day 6
Steady pace for an hour