ADVANCED Sprint Distance. Use HR, Feel, Power or Pace. 24 Week. Sunday Race. Re-usable.

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

Designed for Advanced age group triathletes, this plan will gradually build your speed, endurance and confidence for your target Sprint distance triathlon event.

"I have really enjoyed this season. I am the National Age Group Sprint Triathlon Champion and I am in better shape than I could ever have hoped if I had just stuck to my old regime." Alistair Asher, Sept 2015.

WHAT'S INCLUDED?

• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan

IS THIS PLAN FOR YOU?

You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is a Sunday. There are normally 10 workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a semi-rest day each week and every fourth week has a lower training volume to boost recovery. For success with this plan we recommend you already have 18 months experience of triathlon.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced Sprint Triathlon plans 

- All our Intermediate Sprint Triathlon plans

- All our Novice Sprint Triathlon plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:45:00
2000m
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2 with 20secs rests.
200FC, 100KICK, 100FC DRILL* (see attached description), 200FC

MAIN SET:
3x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

8x50FC BUILD - each 50 faster than the one before (start slow) + 15secs rests.

Warm Down:
200FC in Zone 2,
100KICK in Zone 2,
100 as (breast/back) in Zone 2

Sample Day 1
0:30:00
Speed Skill Run

During the main set of this workout you'll do several efforts at an increasing pace. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run each one faster than the one before.


Warm Up:
10mins easy, chatting pace, Zone 2.

MAIN SET:
-1 minute in Zone 3,
-1 minute recovery in Zone 1,
-1 minute in Zone 4,
-1 minute recovery in Zone 1,
-1 minute in Zone 4,
-1 minute recovery in Zone 1,
-1 minute in Zone 5,
-1 minute recovery in Zone 1,
-1 minute in Zone 5.

Warm Down:
5 to 10mins easy, slow jog in Zone 2, chatting pace.

Sample Day 2
0:42:00
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  They prepare your body for longer high intensity efforts in the Base and Build phases.

Warm Up:
10mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2)

MAIN SET:
5x2mins in Zone 4 (+2mins rests in low Zone 2)

Warm Down:
5mins in Zone 2

Sample Day 2
0:45:00
2000m
Pool Swim Threshold

These swim sessions are designed specifically to work on your 750 and 1500m swim speed. 

Warm Up:

300 FC in Zone 2 with optional backstroke on laps 3, 6 and 9.

Main Set:
8 x 100 in low Zone 4 + 30secs rests,
6 x 50 in low Zone 4 + 15secs rests,
1 x 400 in Zone 3 to Zone 4.

Warm Down:
200 Your Choice in Zone 2.

Sample Day 3
1:05:00
Aerobic Endurance Bike

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one

Warm Up:
10mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).

MAIN SET:
8x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.


Warm Down
5mins in low Zone 2

Sample Day 4
0:35:00
Hilly Run

A non-stop run on undulating terrain, preferably off road. Aim to run mostly in Zone 2, but feel free to push into Zone 3 on the ascents.

This is not a hard or fast run, it's supposed to be a strength and endurance building session.

Sample Day 4
0:50:00
2000m
Pool Swim, Speed

These swims will build your speed for race day. We'll start off fairly easy and build up gradually. 

Warm up:
6x75FC in Zone 2 + 20secs rests.


MAIN SET:
2x200FC in Zone 4 + 30secs rests.

2x100PULL in Zone 5 + 30secs rests.

2 x 200FC in Zone 4 + 30secs rests.

Warm Down:
6 x 75 in Zone 2 as (50FC, 25BACK) + 20secs rests

Phil Mosley
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My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

I am always available to answer any questions you may have about your plan.