ADVANCED Sprint Distance. Use HR, Feel, Power or Pace. 20 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 09:30
Training Load By Week
Average Weekly Training Hours 09:30
Training Load By Week

Designed for Advanced age group triathletes, this plan will gradually build your speed, endurance and confidence for your target Sprint distance triathlon event.

"I have really enjoyed this season. I am the National Age Group Sprint Triathlon Champion and I am in better shape than I could ever have hoped if I had just stuck to my old regime." Alistair Asher, Sept 2015.

WHAT'S INCLUDED?

• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan

IS THIS PLAN FOR YOU?

You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is a Saturday. There are normally 10 workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a semi-rest day each week and every fourth week has a lower training volume to boost recovery. For success with this plan we recommend you already have 18 months experience of triathlon.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced Sprint Triathlon plans 

- All our Intermediate Sprint Triathlon plans

- All our Novice Sprint Triathlon plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:50:00
2200m
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).

200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.

MAIN SET:
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.


Warm Down:
All in Zone 2:
4x50 as (25DOG, 25FC) +5secs rests.

Sample Day 1
0:40:00
Cruise Intervals 3x6mins

These sessions are designed to build your lactate tolerance, without leaving you too exhausted afterwards.
Warm Up:
15mins easy jog.

MAIN SET
3x6mins in low Zone 4 with 60 second recovery walk/jogs. 

Warm Down 
5mins in Zone 2

Sample Day 2
0:50:00
2100m
Pool Swim, Speed

These swims will build your speed for race day. We'll start off fairly easy and build up gradually. 

Warm Up:
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.

MAIN SET:
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
8x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.

Warm Down:
200 in Zone 2, mixed strokes

Sample Day 2
0:42:00
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer. They prepare your body for longer high intensity efforts in the Base and Build phases.

Warm Up:
5mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).

MAIN SET:
2,3,4 mins all in mid Zone 4, all with 2mins rest in Zone 2.

3,2,1 minutes in upper Zone 4 with 2mins rests in Zone 2.


Warm Down:
5mins in Zone 2

Sample Day 3
0:50:00
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Preferably off road and/or undulating. This will get longer each week. You should be able to maintain a conversation at this intensity. If not, you're going too hard.

Sample Day 4
0:40:00
1800m
Pool Swim: Technique/Recovery

A recovery swim that's designed to maintain and improve your feel for the water. 

Warm Up:
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.

MAIN SET:
3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.

Warm Down:
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all in Zone 2.

Sample Day 4
0:40:00
Speed Skill Run 10x200

During the main set of this workout you'll do several efforts at a high intensity. Don't stress about getting the Zones exactly right at this stage, it's not easy on such short efforts. Just aim to run hard on each one.

Warm Up:
15 mins in Zone 2.

Main Set:
10x200m in upper Zone 4 to low Zone 5.
With 60secs jog/walk recoveries.

Warm Down:
5 minutes jog in Zone 2.

Phil Mosley
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My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

I am always available to answer any questions you may have about your plan.