2017 Sprint Distance 20-Week Beginner Training Program (Metric)

Average Weekly Training Hours 05:05
Training Load By Week
Average Weekly Training Hours 05:05
Training Load By Week

PURPOSE: This is a beginner level Sprint Distance training plan intended for use by an age group triathlete. Training time ranges from 4 hours up to 6.5 hours of weekly training. The goal is to gradually build fitness while building confidence. Every workout has a purpose labeled by the training zone (i.e Bike Z3). These can be accomplished by using RPE, Heart rate, and/or power meter for bike. Training zones are established via metabolic testing, calculations based on age, and/or Benchmark testing. With the busy age group athlete in mind, weekday workouts have light volume of 1 to 1.5 hours, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested. By the end of the 20 week training cycle, you will have a high level of fitness required to successfully complete a Sprint distance event (750 meter swim, 20 K bike, and 5 K run). I want to wish you luck with your training and racing this season and thank you for using this training plan.

Sample Day 2
0:40:00
Run Z3*

W/U (10:00)
400 walk
400 EZ jog
Dynamic stretches:
20 Meters each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (25':00)
3x7' Z3 run on flat ground or track w/2'EZ between. Maintain 90 cadence as much as possible
.
C/D (5:00)
3:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Sample Day 3
0:30:00
1300m
40.5837375890179TSS
Swim Z3*

W/U (300)
50 EZ Free
50 Breast
100 Free :15RI
2x50 (25 build, 25 EZ) :10RI
.
Drills (200)
Body roll drills
__________________
2x25 Kicking on one side
2x25 Single Arm Swimming RT
2x25 Single Arm Swimming LT
2x25 Superman (6 kick switch)
.
Main (700)
6x50 Build to Z3 :10RI
100 EZ Pull w/buoy no paddles
:20RI
6x50 Z3 pace :10RI
.
C/D (100)
50 Breast
50 EZ pull

Sample Day 4
0:40:00
Bike Z3*

W/U (10:00)
5' EZ
5x1' as 30"@100 RPM w/30" Rec
.
Main set (26:00)
2x10' Z3 w/3' recovery between sets.
.
C/D
5' EZ
.
Post ride stretches:
15 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 5
0:30:00
1300m
32.1201242006447TSS
Swim Z2-E

W/U (250)
50 EZ Free
50 Breast
50 Free :15RI
2x50 (25 build, 25 EZ) :10RI
.
Drills (200)
Early vertical forearm
__________________
2x25 Fists
2x25 Vertical arm sculling
2x25 Single Arm swimming, RT
2x25 Single Arm swimming, LT
.
Main (750)
5x150 Z2 :20RI
.
C/D (100)
2x50 2 breaths per length

Sample Day 6
1:00:00
Bike Z2-E

W/U (10:00)
5' EZ
5' as 30" 100 RPM/30" 90 RPM
.
Main
Ride a course with flat to rolling hills
Ride in Z2 for :45
.
C/D (5:00)
5' EZ
.
Post ride stretches:
15 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 7
0:40:00
Run Z2-E

W/U (10:00)
400 walk
400 EZ jog
Dynamic stretches:
20 Meters each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (0:25:00
Run on a course with flat to rolling hills in Z2. Maintain an even pace while maintaining 90 cadence.
.
C/D (5:00)
5:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hi extension
IT band
Standing quad
Standing calf

Sample Day 9
0:40:00
Run Z3*

W/U (10:00)
400 walk
400 EZ jog
Dynamic stretches:
20 Meters each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (25:00)
Run on a course with flat to rolling hills in Z3
.
C/D (5:00)
3:00 walk
Static stretches. 30" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Mark Terry
|
EDH Fitness

IRONMAN and USAT Certified Coach, NASM Certified Personal Trainer, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

  1. Private one-on-one Triathlon coaching with custom month to month and race specific training programs developed around your needs, goals and current abilities, beginner to advanced.
  2. Custom Training Plans developed around your needs, goals and current abilities also available.