12 weeks beginner sprint plan - reusable - sunday race day
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.
Still have questions about this plan?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
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 | |
|---|---|---|---|
|
|
1:52 hrs | 1:00 hrs | |
|
|
1:17 hrs | 0:45 hrs | |
|
|
1:30 hrs | 1:00 hrs | |
|
|
—— | —— |
Training Load By Week
