12 weeks beginner sprint plan - reusable - sunday race day
Author
Peta Woodland
All plans by this CoachLength
12 Weeks
Typical Week
2 Swim, 2 Run, 2 Bike, 1 Day Off
Longest Workout
1:00 hrs swim
1:00 hrs bike
0:45 hrs run
Plan Specs
triathlon sprint beginner
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Summary
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
Stats
Sample Day 1
200m freestyle (F/s) warm up - easy
200m Pull buoy - breathe every 3/4/4/5 on the 25m)
Drills fingertip 25m/swim 25 x 2
Thigh tap 25m/swim 25m x 2
6-1-6 25m/swim 25m x 2
100m kick with fins
Main set all alternate easy/hard
8 x 25m (15 RI)
200m Cool down breastroke/backstroke
(1200m)
Sample Day 2
10 minute warm up easy jog, or jog 30 seconds, walk 30 seconds.
stretches
10 x run effort 30 seconds, jog 30 seconds (alternative jog 30 seconds/walk 30 seconds)
10 minute cool down easy jog (or jog 30 seconds/walk 30 seconds)
Stretches
Sample Day 3
200m F/S easy
200m Pull buoy easy
200m Kick
Drills fingertip 25m/swim 25m x 2
Thigh tap 25m/swim 25m x 2
6-1-6 25m/swim 25m x 2
12 x 25m - alternative easy/medium hard with 15 seconds rest after each 25m
200m Cool down breastroke/backstroke
(1400m)
Sample Day 4
30 minute easy ride or;
on turbo;
10 minute warm up easy spin
5 x 30 secs - spin fast with 30 secs break,
2 minutes hard/2 minute easy x 2,
7 minutes easy spin
Sample Day 6
30 minutes easy ride hills or flat
Sample Day 7
20 min easy run with walk/run option...RPE 3/10
W/R option: Run 1 minute, walk 1 minute
Sample Day 8
200m freestyle (F/s) warm up - easy
200m Pull buoy - breathe 3/4/4/5 on the 25m
Fist drill 25m/swim 25 x 2
Thigh tap 25m/swim 25m x 2
6-3-6 25m/swim 25m x 2
200m side kick with fins
Main set
6 x 50m Medium (med) + 15 seconds RI
Alternate easy/hard
8 x 25m (15 RI)
200m Cool down (half f/s) and rest breaststroke (Br/s) and backstroke (B/S)
(1600m)