12 weeks beginner sprint plan - reusable - sunday race day

Average Weekly Training Hours 04:41
Training Load By Week
Average Weekly Training Hours 04:41
Training Load By Week

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

Sample Day 1
0:45:00
1200m
Welcome to the program

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
0:30:00
Run intervals

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
0:45:00
1400m
Swim 2

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
0:30:00
Turbo/windtrainer or easy ride

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
0:30:00
Easy ride

30 minutes easy ride hills or flat

Sample Day 7
0:20:00
Easy Run

20 min easy run with walk/run option...RPE 3/10
W/R option: Run 1 minute, walk 1 minute

Sample Day 8
0:45:00
1600m
Drills & sets

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)

Peta Woodland
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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.