10 Week beginner sprint -- Run Focus (includes functional strength training)

Average Weekly Training Hours 06:36
Training Load By Week
Average Weekly Training Hours 06:36
Training Load By Week

Ready to test your athletic ability in a sprint triathlon? If you are a beginner or intermediate level athlete this is 10 week plan will get you to the finish line. It includes detailed swim, bike, run, and strength workouts each week that will build from 5 - 7:30 hours of training per week. This plan includes more detail and focus on the run.

Sample Day 1
1:00:00
10TSS
Build swim

100 swim, 100 kick, 100 pull
+++
4 X 50 with 10 secs rest between each set;
100 easy;
+++
50, 100, 200 fast, with 30 secs rest in between;
+++
100 easy

Total: 1,050

Sample Day 2
1:00:00
10TSS
Aerobic zone build

Warm-up should be about 15 minutes duration;
include about 5 minutes worth of Aerobic Zone effort;
+++
The main set is a 30 minute continuous effort which you split into thirds;
Aim for 15 minutes worth of effort at each of:
1- perceived exertion 3 (of 10);
2- perceived exertion 5-6 (of 10);
3- perceived exertion 7-8 (of 10);
+++
15mins easy cool down spinning

Sample Day 3
1:00:00
10TSS
Aerobic Endurance

Aerobic Zone workouts are meant to be endurance/recovery workouts with an effort of 3-4 (out of 10).

Resist the urge to go hard and keep the effort level "steady."

Sample Day 4
0:45:00
5TSS
Easy recovery swim

200 swim
4 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
+++
4 x 100 (1 easy, 2 moderate, 3 hard, 4 easy)
100 easy
+++
200 cool down

Total = 1,000

Sample Day 5
0:30:00
5TSS
Recovery

Use a perceived effort of 3 (out of 10).

Recovery workouts are meant to be endurance/recovery workouts.

Resist the urge to go hard and keep the effort level "steady."

Focus on keeping your cadence between 80-90 rpm and keeping your form (relaxed shoulders, eyes forward, lifting through each pedal stroke)

Sample Day 7
1:00:00
10TSS
Drills and 200's

100 swim; 100 kick; 100 pull
+++
6 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
+++
2 x 200 swim moderate (rest 1 minute between sets)
+++
100 easy

Total = 1,100

Sample Day 7
0:45:00
Running Drills & Activation

This is a pure technique & drill focused day. Ideal to do at a track. Watch this running form video once a week for a month, then review it monthly: http://www.youtube.com/watch?v=Xnsii2H-HxM Start with a 10 minute (1 mile) jog, then do the running activation drills seen here http://www.youtube.com/watch?v=0yG9clmclpY Jog another 1 mile Drills: Reivew the "3 best" drills here: http://www.youtube.com/watch?v=PDVfVFNKEEc http://www.youtube.com/watch?v=5ZKA2-Sb0Tk a) ankle springs b) ankling c) high knees with power (needs a partner, wall or stationary object to attach object to) If you don't have a partner, do the drill against a wall, then do a quick 25 yd jog. Do 2 x 25 yards of each drill rest 30 seconds in between, follwed by 1/4 mile jog integrating that feeling into the jog. Rest or walk up to 2 minutes between drills as needed. Finish with a 1-3 mile jog at an easy pace, rotating thoughts of the three drills.