TPS 12 Week Sprint Plan - Beginner

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 03:12

This training plan is to be used in conjunction with a Garmin GPS multisport device or devices. The plan is written so that each session is easy to understand and can be uploaded to your device so your device acts as your coach for each session, guiding you through every step.
The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your life when you need to, but try to avoid cramming too many hard sessions back to back. If you don’t have enough time to complete a full session, go out and do what you can. A 10-minute run is better than no run at all and it reminds the body what you are training for.
This plan assumes the athlete is starting from a low to medium aerobic base of fitness.
If you come from a single sports background, consider replacing one session in that sport with your weakest discipline once every 2–3 weeks.
Aim to be as consistent as possible. Consistency is the key to athletic improvement. Take the long view: you won’t develop much in a week but you can progress a lot in 12 weeks.
Good luck and enjoy the journey.

Sample Day 1
Easy run

Set 1: 20min Z1
Do 5-10 min of light mobility work before commencing your run. Aim to hold a consistent HR and pace so don’t go out too hard. You should finish feeling good. 5min stretching to finish.

Sample Day 3
Easy Bike

Set 1: 5min Z1 @ 80 RPM
Set 2: 5min Z1 @ 90 RPM.
Set 3: 35min Z1 Spinning at 90-95 RPM. 
Set 4: 5min Very Easy
You can do this on the road or turbo. Focus on smooth pedalling. This will help to recover your legs from Tuesday's run

Sample Day 5
Bike Brick

Set 1: 5min Z1 @ 85 RPM

Set 2: 5min Z1 @ 90 RPM.

Set 3: 25min Z1 @ 95 RPM

Set 4: 5min Very Easy 
Straight off the bike and into your run

Sample Day 5
Run off the bike

Set 1: 20min Z1. Keep RPM up when running off bike. Aim for around 90-95 RPM. 
Remember to Hydrate during the session.

Sample Day 8
Long Run

Set 1: 45min running in Z1. Keep intensity even throughout the session. This will help to build your base endurance which will support your higher intensity work later on. Keep RPM high throughout and stand tall with good technique. 5-10min of light stretching to finish.

Sample Day 11
Build Run

Set 1: 15min Z1
Set 2: 8min Z2
Set 3: 4min Z3,
Set 4: 5min Z1
Before the run do 10- 15min of core strength exercises. Build your pace throughout the session and maintain your form. Finish with 10min of stretching

Sample Day 12
Long Bike

Repeat the following 2x:
Set 1: 35min Z1
Set 2: 10min Z2
Ride on undulating terrain. Don’t worry too much if your HR goes into Z2 or even Z3 for short periods during the 35min Z1 over hills.
Stay in seat over any hills and pedal smoothly.

Nick Saunders
Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company. TPS was founded by Ben Bright back in 2010 and joined by Nick Saunders and Andy Brodziak.
TPS offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances.
  • Precision Hydration Sweat Testing by Andy Brodziak.