The Best 8 Weeks Leading Up to Your Sprint!

Average Weekly Training Hours 08:01
Training Load By Week
Average Weekly Training Hours 08:01
Training Load By Week

This program is an 8 week plan for athletes racing a sprint distance triathlon in 8 weeks.

The program consists of 4 build weeks, a recovery week, 2 peak weeks, and of course finishing with a sprint distance race.

This program is great for intermediate triathletes (those athletes who have competed in triathlon before) but who want a more focused build and peaking phase leading up to a fast sprint event.

Sample Day -52
0:40:00
2000m
Swim Test

This session is a chance to test your current swimming ability which will allow us to gauge what paces in training you should be pushing during specific training sessions.

Warm-up:
300 choice mixed strokes ez effort
200 kick + fins

12 X 25 fast! on :40 (means to leave the wall on every :40 second count, hence you would leave at :00,:40,:20,:00, etc......)

Rest 5 minutes and prepare mentally for swim test.

Test: 1000m at best average pace (meaning the fastest pace you can hold for 1000m).

Record time below.

Also record test result in Training Peaks by clicking on your name on your Dashboard (on desktop or laptop), click on zones --> Speed/Pace --> Swim --> Under Auto-Calculation heading click on Distance/Time --> Joel Friel for Swimming (7) --> Total Distance to 1000m. Enter your test swim time under duration and click calculate. A number of zones will calculate. You can then press apply to apply this to your account.

Cool down with 200-300 choice effort.

Sample Day -51
1:30:00
27.96mi
Long Aerobic Session

90' long aerobic ride on fairly flat terrain.

Should be in an easy gearing while maintaining a fairly high cadence over 90rpm.

Sample Day -50
0:30:00
1500m
Test Week Swim

Sample Day -49
0:45:00
4.35mi
Run Test

This session is a chance to test your current running fitness which will allow us to gauge what paces in training you should be pushing during specific training sessions.

This test should be done on a track, if able. If unable to perform on track, perform on flat stretch outdoors. Make sure GPS tracking device is accurate.

Warm-up:
5-10 min easy jog

5 X 30m strides (gradually picking up speed, or accelerating over 30m stretch) + walk back recovery (focus on perfect form)

Rest 5 minutes and prepare mentally for run test.

Test: 3km run (or 3000m) at best average (meaning fastest pace you can hold for 3km)

Record time below.

Also record test result in Training Peaks by clicking on your name on your Dashboard (on desktop or laptop), click on zones --> Speed/Pace--> Run --> Under Auto-Calculation heading click on Distance/Time --> Joel Friel for Running (7) --> Total Distance to 3000m/3km. Enter your test run time under duration and click calculate. A number of zones will calculate. You can then press apply to apply this to your account.

Cool down with 5-10 minutes easy jog + stretching or foam rolling

Sample Day -47
1:15:00
9.32mi
Mini Bricks (transition Practice)

Set up mock transition at home or area where there is access to ~ 1-2 km loop for bike.

Warm up on bike for 15-20 min as gradual increasing effort + last 5 min as 30" high cadence spin up over 100 rpm/30" ez spin

Set up T2 transition

X5:

1-2km bike at race pace effort --> Transition to Run --> 2 min @ goal race pace for run (half distance goal pace)
Rest for 4-5 minutes. Repeat X 4 for 5 mini bricks total.

Cool down with easy 10 minute jog and stretching/foam rolling.

Sample Day -45
1:15:00
2750m
Speedwork Swim

Sample Day 1
0:20:00
Swim Familiarization (IF available)

5 min warm up

X 4 practice starts 20 strokes
X 4 practice exits 20 strokes roughly + run up beach