Sprint Distance Triathlon Intermediate Level Training Plan

Author

Heather Casey, CSCS, USAT L2 PeakStateFit.com

All plans by this Coach

Length

12 Weeks

Typical Week

3 Bike, 3 Run, 1 Day Off, 2 Swim, 1 Strength

Longest Workout

1:15 hrs swim
1:30 hrs bike
1:10 hrs run

Plan Specs

triathlon sprint

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Summary

USAT Level II Coach Heather Casey designed this 12 week training plan as an action plan to peak at the right time for your sprint distance triathlon this season. The plan is intended for the ntermediate level athlete.

Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan.

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/endurance-coaching/

PeakStateFit.com
Heather@PeakStateFit.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:47
Training Load By Week
Average Weekly Training Hours: 06:47
Average Weekly Breakdown

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

Back to Plan Details

Sample Day 1

1:00:00
47.1TSS
60 min (3 x 2 min Z4, RPE 7)

Warm-up: 
- 10 min easy spin (zone 1-2) RPE 4-5
___________________________________________
Main set:
- 3 x 2 min zone 4, RPE 7 on 8 min zone 2 recovery, RPE 5
___________________________________________
Cool-down: 
- 5 min easy spin (zone 1) RPE 4

Sample Day 3

1:00:00
50TSS
60 min aerobic ride

60 min aerobic ride. Keep this ride very easy, this whole ride should be conversational paced. When you are finished with the ride i want you to transition into your running shoes within 5 min.

Sample Day 3

0:15:00
20TSS
15 min run off the bike

15 min run or power walk off the bike. If you run i want you to take a 1 min walk break after every 4 min of running.

Sample Day 5

0:50:00
1920m
50TSS
2100: 50s fast

Warm up: 
- 300 free
- 200 pull
- 100 kick
___________________________________________
Main set:
- 8 x 100 aerobic pull with buoy @ Base +:10 RPE 6
- 8 x 50 @Base (just make the interval) RPE 7
- 2:00 min rest
- 8 x 50 @Base -:05 (just make the interval) RPE 8
___________________________________________
Cool down: 100 free or back

Sample Day 6

1:00:00
40TSS
Aerobic Hike/ Run on soft surface

Aerobic hike or run preferably soft surface:
5 min hike, 5 min run (zone 2, RPE 5) for 60 min

Sample Day 6

0:30:00
Core & Balance

Warmup: 10 min easy cardio or dynamic warmup.
15x single leg deadlift with toe touch (each side)
15x bird dogs https://www.youtube.com/watch?v=_CbDUTlil_A
10x v-ups
https://www.youtube.com/watch?v=CRCprXsWSI4
1:00 min front plank
1:00 min side plank (:30 sec hold, :30 sec up and down)
3x monster walks (up and back, 20 yards)
30x butt busters
https://www.youtube.com/watch?v=-TSa6WRSoxM
20x dead bug (each side)
https://www.youtube.com/watch?v=I5xbsA71v1A
Cool down and stretch!

Sample Day 7

0:15:00
20TSS
15 min run off the bike

15 min run or power walk off the bike. If you run i want you to take a 1 min walk break after every 4 min of running.

Sprint Distance Triathlon Intermediate Level Training Plan

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