Sprint Triathlon Training Plan (Beginner, 12 weeks, Saturday Race)
Author
Carly Guggemos
All plans by this CoachLength
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
Sample Day 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
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
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
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
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
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
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