Injury Prevention Focused Sprint Distance Plan - 16 weeks; Advanced; Saturday Event

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Injury Prevention Focused Sprint Distance Plan - 16 weeks; Advanced; Saturday Event


Alyssa Morrison

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16 Weeks

Typical Week

2 Swim, 3 Strength, 1 Other, 2 Bike, 5 Run, 1 Day Off

Longest Workout

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

Plan Specs

triathlon sprint advanced masters hr based strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Research suggests that between 70-90% of runners will get injured each year.  This statistic is slightly less for triathletes due to the cross-training nature.  However, injury is still very prevalent.   Therefore, the main goal of this training program is to provide you the opportunity to participate in the sport you love while minimizing your risk for injury.  Thankfully the effort you put into injury prevention strategies is the same focus that will provide you with greater speed and power.  Thus, participation in this training program is a win-win to foster optimal performance.  Injury be gone!


Designed for the advanced sprint distance triathlete, here are the specifics of the 16-week training program:
·      Progression through three build cycles and one race specific cycle, all followed by a recovery week.  5 hours (minimum) to 9.25 hours (maximum) time requirement per week prior to tapering and racing. 
·      Each week typically consists of 2 swim workouts, 2 bike workouts, 3-4 run workouts (including brick runs) and at least 2 strength training workouts.  One day per week, Friday, is designated as a day off.  However, this rest day can be flexible as your schedule requires and guidance is offered to adjust for this need.  
·      Injury prevention strategies are built into the workouts each day/week.  Other training tools complement these workouts to minimize risk for injury and put the athlete in the position for greater speed and power. 
·      Training plan starts on a Monday. Therefore, it can be applied to start on any Monday or it can be set to end on race day. 
·      Training plan assumes your target race is on a Saturday.
·      Training plan uses common language and little to no abbreviations to try to decipher.  


·      Prior to beginning this training program, you should be able to complete a 30 minute or approximately 1000-yard (or meter) swim, 40-minute ride and a 20-minute run.  
·      Training program will build you up to 1600 yards (or meters), 6 miles of running and 25+ miles of cycling.  

Purchase of this training plan includes the following:
·       25 question triathlon-specific Injury Prediction Calculator with complimentary strategies and tips to 'reduce your risk.'  
·       In-depth, instructional 30+ page Injury Prevention Athlete's Guide including injury prediction tips and injury prevention strategies and drills, as well as strength training routines.  For more details on what is included, please send an inquiry to review the Table of Contents.
·       Extensive, educational 70+ page Athlete’s Guide. For more details on what is included, please send an inquiry to review the Table of Contents.
·       Comprehensive Glut Activation Exercises document
·       Online, supplementary videos for swim and run drills and mechanics. 
·       Email access to the coach and author for questions, concerns or guidance. 


Please email Coach AJ at: or or visit us at


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:32
Training Load By Week
Average Weekly Training Hours: 06:32
Average Weekly Breakdown

Alyssa (AJ) Morrison

Multisport In Motion

Multisport training programs for novice to experienced athletes with an injury prevention focus.

Injury is devastating to an athlete’s physical and mental health. With an educational background and clinical practice in rehabilitating athletes, we understand the athlete’s need to overcome dysfunction, minimize injury and foster optimal performance.

Personalized training is also available for those athletes with a chronic injury history or desire for a more individualized approach.

Sample Day 1

Zipper Drill Workout

Warm up: 100 swim/100 pull/100 kick
Drill Set: 2 x 50 as 25 zipper drill/25 swim
Main Set:
2 x 50 odds stretch/evens sprint, rest 15 sec
2 x 50 as 25 zipper drill, 25 swim; rest 10 sec
1 x 200 swim focusing on incorporating zipper drill into your normal stroke, rest 20 sec
2 x 50 as 25 zipper drill, 25 swim; rest 10 sec
Cool down: 100 choice

Sample Day 1

Strength Training

Current glut activation exercises, as well as functional strength training routine.

Sample Day 2

One-legged Drills

Warm up for 10-15 minutes. Then do zone 2 workout to include:

6x30 second high speed spins with moderate resistance and 30 sec in between (as fast as you can without bouncing in the saddle)

6x30 second single leg drill under higher tension (cadence 70-80 rpm) each leg (alternate legs so total of 12). Focus on keeping heels flat. No pointing toes.

**Once form breaks down, stop the drill. Pushing through only ingrains poor form and increases risk for injury.

Cool down for the remainder of time with an easy spin.

Sample Day 3

Breathing Focused Workout

Warm up: 100 swim/100 pull
Drill Set: 4 x 50 as drill/swim by 25

Main Set:

1 x 100 - weak side breathing (for instance, if you usually only breathe to your right side, try to breathe to your left side for as much of the 100 as you can)

4x50 descend by 50 from Z1 to Z4

1 x 100 bliateral breathing

4x75 descend by 75 from Z1 to Z4

Cool down: 100 choice

Sample Day 3

Strength Training

Current glut activation exercises, as well as functional strength training routine.

Sample Day 4

Form Focused Run - Landing Underneath Hips

What we are trying to achieve here is striking under your hips. This is efficient form that will minimize risk for injury, as well as produce increased power and speed.  This is achieved from striking under your center of mass (hips).

**Consider running with a metronome (download on smartphone) to cue for better form. Set the cadence to 85 and build up to 90 as you are able.  Increased cadence encourages the 'below on the hips' strike. Ideally you should focus on a mid foot strike where you roll and push off with your big toe. Mid foot strike, however, is a byproduct of a higher cadence turnover.

**Focus on proper arm swing (since your feet follow your arms). Please see Athlete's Guide for further details.

**Focus on a forward lean to encourage forward momentum and 'quieter' running.

**Focus on deep belly breathing instead of shallow chest breathing. Breathing helps your back maintain good body position.

After a full warm up including dynamic exercises, complete the remainder of the run in zone 2.

Cool down, stretch (calves, hip flexors and any other tight muscles), roll for optimal recovery.

Sample Day 4


After your run, do 4 x 10 second strides. Accelerate for the recommended time and then walk back for recovery. Cool down, roll and stretch.

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