Enticer Triathlon - 6 Week Plan
Author
Sean Riley
All plans by this CoachLength
6 Weeks
Typical Week
2 Bike, 2 Swim, 2 Day Off, 1 Run, 1 Brick
Longest Workout
0:55 hrs swim
1:00 hrs bike
0:55 hrs run
Plan Specs
triathlon sprint beginner
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Summary
This program will get you up to speed with the four pillars of fitness (strength, endurance, speed and stamina) while using your local ParkRun in week 1, 3 and 5, the Caloundra triathlon club training swim/run session in week 4 and ultimately the JTI Triathlon in week 6. Along the way the way you will measure your gains and maintain a competitive, motivated mindset. Ultimately, this program will lay a foundation to begin your triathlon career. Welcome to the triathlon community.
This program is based on workout time, rather than distance as the distances covered will be dependant on your base fitness level. It will see you pit your skills against your local ParkRun, with the ultimate goal of smashing your first enticer triathlon out of the park in week 6.
Stats
Sample Day 1
I am assuming that this is your first ride on a bike for a while. So for this first session and probably the whole of the first week I just need you to get up early get out and get reacquainted with this new you. Only one goal 15 minutes out 15 minutes back again. Push as hard as you can to sustain 30min.
Sample Day 2
Endurance swim to begin building a base swim fitness. Just swim as you can, rest when you need but keep the heart rate up. Remember we are just getting used to getting in the pool again.
Sample Day 4
Similar to the bike you did on Monday. Just get out and get comfortable in your shoes. Get into a routine. If you can comfortably run the whole 30min, great. If not do not worry, walk/run to get 30min.Focus on landing on your forefoot/midfoot and do not over stride.
Sample Day 5
Endurance swim to begin building a base swim fitness. Just swim as you can, rest when you need but keep the heart rate up. Remember we are just getting used to getting in the pool again.
Sample Day 8
Begin with a 10 min warm up, raise your heart rate but not too high. 15 min main set staying in higher resistance gears as often as possible - keep your cadence above 60 during this time. 10 min cool down spin.
Sample Day 9
Intervals. Stamina.
10min warm up so that your HR reaches no more than 180 minus your age. Repeat run/walk intervals for 10min. 1 minute harder run efforts, with 1 minute easier efforts to recover you heart and body. Focus on landing on your midfoot to forefoot during run, avoid heel striking. 10min cool down.
Sample Day 11
Speed work. 10 min warm up choose your own (ignore distance). 10 min intervals as 25m freestyle sprint, 25m backstroke FULL recovery (as many as you can in 10 min). 10 min cool down choose your own (ignore distance).