Sprint Triathlon Training Plan (Beginner, 12 weeks, Saturday Race)

Author

Carly Guggemos

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 2 Swim, 2 Run, 2 Bike, 1 Brick

Longest Workout

0:45 hrs swim
1:00 hrs bike
0:50 hrs run

Plan Specs

triathlon sprint beginner

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Summary

Designed for the beginner triathlete in mind. This 12 week structured plan will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).

The plan includes 2 workouts each week of swim, bike and run plus a BRICK starting in week 5 and ranges from 2:45 to 5:30 hours (max) of training per week with Monday as the designated off day.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 50 meters or yards continuously
• Bike: 40 minutes
• Run or Run/Walk: 30 minutes

Questions? Please visit us on the web at Organiccoaching.biz or email Carly directly at: carly@organiccoaching.biz.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:55
Training Load By Week
Average Weekly Training Hours: 03:55
Average Weekly Breakdown

Carly Guggemos

Organic Coaching LLC

Triathlon is about so much more than putting together a strong swim, bike and run. It’s about looking at the big picture and the process of setting goals, being determined to reach those goals and most importantly, believing in yourself and the learning that takes place along the way! Carly is structured, data-driven, and supportive in her approach to coaching. Fully customized training plans that fit your schedule and goals while maintaining life’s balance.

Back to Plan Details

Sample Day 1

0:20:00
549m
Swim #1

Warm up:
2 x 50 easy swim
4 x 25 kick w/ 15 sec rest between

Main Set:
4 x 50 w/ 30 sec rest between. Try to hit the same time each 50.
4 x 25 swim. Counting strokes per length and try to an even number of strokes.

Cool down:
2 x 50 easy swim

Sample Day 1

0:20:00
Run #1

Warm up:
5 minutes easy and comfortable

Main Set:
10 minutes as 1 min running, 1 min easy jog.

Cool down:
5 minutes easy and comfortable let the HR come back down.

Sample Day 2

0:30:00
Bike #1

Warm up:
10 minutes easy spin

Main set:
15 minutes at your aerobic zone (Zone 2).

Cool down:
5 minutes easy swim, bringing the HR back down.

Sample Day 3

0:20:00
549m
Swim #2

Warm up:
100 easy swim
4 x 25 swim, changing breathing pattern ( Breath every 4th stroke on the first 2, then every 3rd stroke, and then every 2nd stroke)

Main Set:
6 x 50 swim w/ 30 sec rest between. Try to keep the time the same for each 50.

Cool down:
100 easy swim

Sample Day 5

0:45:00
Aerobic Endurance

Warm up:
10 minutes easy spin.

Main set:
Build you effort and ride at your aerobic zone (zone 2) Stay here 25 minutes.

Cool down:
10 minutes easy spinning, allow for the HR to come back down.

Sample Day 6

0:30:00
Endurance Run

Warm up:
10 minutes comfortable

Main set:
15 minutes in your aerobic zone ( Zone 2).

Cool down:
5 min easy bringing the HR back down.

Sample Day 8

0:25:00
732m
Swim #3

Warm up:
100 easy swim
4 x 50 swim, changing breathing pattern ( Breath every 4th stroke on the first 2, then every 3rd stroke, and then every 2nd stroke)

Main Set:
4 x 50 swim w/ 30 sec rest between. Try to keep the time the same for each 50.
2 x 50 swim, counting strokes per length, Try to keep an even number of strokes.
4 x 25 kick w/ 15 sec rest between

Cool Down:
100 easy swim

Sprint Triathlon Training Plan (Beginner, 12 weeks, Saturday Race)

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