12 week sprint distance 5-7hours per week (base training)
Author
Aaron Buchan
All plans by this CoachLength
12 Weeks
Plan Specs
triathlon sprint beginner intermediate hr based tss based strength base period
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 12 week sprint distance training plan is based at the beginner to intermediate 5-7hour with progressive builds during 3 week blocks.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
2:08 hrs | 2:10 hrs |
|
|
2:34 hrs | 2:00 hrs |
|
|
1:49 hrs | 1:40 hrs |
|
|
—— | —— |
|
|
0:13 hrs | 0:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:08 hrs | 2:10 hrs | |
|
|
2:34 hrs | 2:00 hrs | |
|
|
1:49 hrs | 1:40 hrs | |
|
|
—— | —— | |
|
|
0:13 hrs | 0:30 hrs |
Training Load By Week
Sample Day 1
100m Easy Pace - Breathe 3's (No aids to be used)
Swim 4 x 50m (25m Freestyle Drill - 25m Easy) - 20secs rest after each rep
Rest for 3-5mins before your first Time Trial
Swim 400m / Swim 200m / Swim 100m - All with 100m swim recovery in between and 3mins
STOP Rest.
Record Maximum Heart Rate (HR) and Time for each effort
200m (Fins) Made up of 100m Swim / 50m finger drags /50 m catch up
Sample Day 3
warm ups 10mins
speed sets
60 on 110 cadence
60 off 90 cadence
30 mins TT (all out 100% intensity) use same location every test
10mins cool down
90 cadence
Sample Day 5
Ideally this should be done on the running track or a controlled environment.
Warm up 10mins 65%
4 x 100 run throughs
rest 5mins
1kms TT best pace
cool down 10mins
Stretch
Sample Day 6
60 min ride zone 1 95 cadence
all about recovery from race on weekend not the effort
Sample Day 7
12 x 3 min zone 1 pace, 1 min walk B/W
Sample Day 8
200 warm up (use pool bouy) focus on high elbow catch add turns for all 200
4 x 50's try to use 90-120sec time cycle use fins for all drills
side kicking
shark fin drill
hip rotation drill
doggy paddle
4x50's focus on one of weakest points every 50
eg
1st hip rotation
2nd high elbow catch
3rd big reach
repeat
200 cool down add back stroke every 75 metre along with turns for all 200 metres
Sample Day 9
warm up 10 mins 90-100 cadence 10mins 80-90 cadence main sets x 3 8mins hard effort 60-70 cadence 3mins easy 90 cadence cool down 10min easy spin