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Int Sprint Tri 12 weeks


Tim Hawley

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12 Weeks

Plan Specs

triathlon sprint beginner intermediate time goal

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Plan Description

This plan is for athletes that have some experience swimming, cycling, and running, or have brief sprint triathlon experience. This plan is designed to build on established fitness and improve on Sprint Tri performance.
This plan will include one on one coaching throughout the training process.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:24 hrs 1:15 hrs
1:20 hrs 1:15 hrs
1,255m 1,554m
1:07 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
1:24 hrs 1:15 hrs
1:20 hrs 1:15 hrs
1,255m 1,554m
1:07 hrs 1:20 hrs

Training Load By Week

Tim Hawley


I have joined the great coaching staff of RunRelated. We specialize in creating individual customized training programs for beginner runners to Ironman triathletes. Benefits of joining our team include a private forum to share tips/converse with and receiving a customized training plan with workouts targeted to your ability, schedule, and needs. No two athletes are the same, therefore, no training plan should be either.

Sample Day 1

6 x 2 HARD

10 min warm up 6 x 2 mins hard with 1 min recovery spins 10 min cool down

Sample Day 2

Base 800

Warm Up:
100 yd easy 20 sec rest. Repeat x2

Main Set:
50 Kick board (20 sec rest)
150 easy (20 sec rest)
Repeat x3

Cool down 100 easy

Sample Day 3

Track- 4 x 400

Warm up 4 x 400 at 5K pace with 200 recovery 1 mile cool down (round to nearest mile) It is not necessary to do this workout on a track, but it is preferred

Sample Day 4

Cycling Base-Extensive Endurance

Today is all about easy-consistent efforts and time "on the saddle". Don't worry about speed today. Focus on a 4/10 effort, keep it consistent, spin smooth circles in an easy gear. Aim for a cadence of 90 or more.

Sample Day 5

1 hour Brick

Easy ride of 50 minutes with 3 minutes race effort push at end.
Continue with brick run immediately after bike. Run for 10 minutes at easy controlled effort.

Sample Day 6

Long Run

Long runs are meant to build your running base and for time on your feet. Nothing fancy or fast here. Keep effort easy, RPE 4/10, or less than 80 percent max HR.

Sample Day 8

Base Run

Easy run for 30 minutes. These base runs should be zone 2, RPE of 4/10, or below 80 percent max HR. Focus on form and quick-light feet.

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