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12 weeks beginner sprint plan - reusable - sunday race day

Author

Peta Woodland

All plans by this Coach

Length

12 Weeks

Plan Description

This is a 12 week sprint plan - designed for those planning to do their first sprint triathlon - 750m swim/20km ride/5km run.

This program is designed to be sustainable around work & children etc. Energise coaching provides easily achievable, sustainable training programs.

Plan is based on time for run/cycle and approximate time/distance for swimming therefore the plan doesn't reflect the total distance. The plan is characterised by a slow build in training commitment, followed by a 1 week taper. The plan mostly follows the 2-2-2 principle, two sessions per leg, per week.

There are instructions under the work outs to help with terminology and exercise descriptions.

Please email contact@energisecoaching.com.au with any questions. We will answer most questions within 12-24 hours.

Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with work and children while still achieving improvements in performance.

Required:
This plan is intended for athletes who have a goal to finish their first sprint race. There is no minimum requirement level of fitness. This is not a learn to swim program although there is plenty of drill work to help you develop technique.


Equipment required;
pull bouy, fins
optional: bike trainer

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
1:52 hrs 1:00 hrs
Run x2
1:17 hrs 0:45 hrs
Bike x2
1:30 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
1:52 hrs 1:00 hrs
Run
1:17 hrs 0:45 hrs
Bike
1:30 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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