Sprint Distance Training Plan

Author

Tri Training Harder

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 3 Run, 2 Bike

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint beginner intermediate multi day power based hr based pace based tss based

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Summary

This Sprint distance training plan has been written by the experienced Coaches at Tri Training Harder and has been generated after a review of thousands of training plans. We have taken our most popular sessions, format and schedule from years of online coaching with hundreds of athletes and we have put them together with new structured workouts where appropriate to create this Sprint Distance triathlon training plan.

Why Buy Our Plan?


  • Designed by experienced, professional coaches at Tri Training Harder

  • Coach on hand at any point throughout your plan if needed

  • Over 8 years of coaching & training camp experience

  • Extensive video and blog library full of useful coaching and training tips

  • Great functionality and value for money!

  • Format


    In this Sprint Distance training plan we have generally tried to stick to a weekly structure of:

  • 3 Swim Sessions

  • 2 Bike Sessions

  • 3 Run Sessions

  • Schedule

    We also recognise that most people have more time to train at the weekend, as such the longer sessions are scheduled for the weekend, with weekday sessions kept shorter.

    This plan is certainly appropriate for the individual looking to record a PB at the Sprint distance. Due to the way we have set the plan up, almost any ability can train using it to great success.
    The sessions will adapt for you and build with you as you progress and improve. We have included key test sessions and of course the training peaks auto threshold adapter, will adjust as you get stronger! The plan starts reasonably steady and builds sensibly with a peak and taper into your long course race ensuring you arrive at the start line ready to go and fully rested.

    What Gadgets do I need?

    You can complete this plan using your sense of feel (RPE) and a timer (e.g. stop watch). However, you can also use more advanced metrics like heart rate monitors, or power meters, link sessions to Zwift (or equivalent) using the session builder or even use running power meters – you can go as technological as you want! Each session allows you to choose what works best for you in the description and you can train in your preferred manner.

    Do I get any more assistance?

    If you want more assistance, just be in touch and we can connect you with a coach who can review your training, talk you through any concerns or questions you have make any adjustments if you need it.

    Furthermore, throughout the training plan, you also get links to helpful articles and videos to see how to do drills, learn more about the race and give you some psychological tools.

    Want more information?


    Contact us to speak to a professional Coach.
    Head to our blog for the latest coaching articles.
    Browse all of our training plans here.
    Find out more about Tri Training Harder: click here.

    Stats

    Training Load By Week
    Average Weekly Breakdown
    Average Weekly Training Hours: 07:09
    Training Load By Week
    Average Weekly Training Hours: 07:09
    Average Weekly Breakdown

    Tri Training Harder

    Tri Training Harder

    Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

    Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.

    Back to Plan Details

    Sample Day 1

    1:00:00
    2000m
    51.2TSS
    CRITICAL SWIM SPEED TESTING

    Critical Swim Speed (CSS) is an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests. It's not precisely the same as lactate threshold but it will be within a second or so per 100m, which is plenty accurate enough to guide your training. The CSS test involves two time trial swims - a 400m and a 200m. Before attempting these swims perform a thorough warm up and a small build set to get you used to swimming fast. We add a third test to get your complete swimming profile. Do the 400m time trial first, it's less likely to effect the 200m than the other way around. Recover completely between each time trial with some easy swimming. Perform both time trials from a push off from the wall, not a dive. Try and pace the trials as evenly as possible, don't start too fast and slow down. If you're not sure get someone to take your 100m splits - they can be very revealing. To calculate your CSS go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/swim-testing-critical-swim-speed.html Session: --------------- Warm up: Optional 500m Steady swim (Every 5th length do as Medley) 200m Mixed stroke 200m Drills (Own Choice) 100m Build every 25m Optional second 100m Build every 25m --------------- Main Set: 400m Time Trial - record the time Recovery swim until ready to do it again (mixed stroke) 200m Time Trial - record the time Recovery swim until ready to go again (mixed stroke) 50m Time Trial, record time --------------- Cool Down: 250m Mixed stroke

    Sample Day 1

    0:29:00
    30.1TSS
    Run Hill Reps SS1

    The purpose of this session is to develop muscular strength and power. Run up the hill at the correct pace and intensity for the set time before jogging back down the hill as your recovery. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: 5 minutes of gentle running at Easy Intensity (L2) to a hill which would take you 2-5 minutes to climb to the top. 2.5 minutes of Running Drills 2.5 minutes of Strides --------------- Main Set: 4 x 1 minutes hill reps at Threshold Intensity (L4) 1 x 1.5 minute hill rep at Max Effort (L7) Recover by jogging down the hill (L1).Take 30 seconds of extra recovery at the bottom of the hill for each rep. --------------- Cool Down: 10 minutes at Easy Intensity (L2) and Jogging/Walking (L1)

    Sample Day 2

    1:04:00
    96.1TSS
    LACTATE TESTING ON THE BIKE

    The purpose of this session is to have an understanding of what effort your lactate threshold is. This will help you train at the correct intensity on the bike. To gather your results, go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/bike-testing-calculating-your.html --------------- Warm up: Easy spinning for 5 minutes 5x20 seconds max effort, 40 second recovery 3x(25 seconds single leg, 5 seconds change over, 25 seconds other leg, 5 seconds change over) 2 minute recovery/preparation --------------- Main Set: 5 minute Time Trial 10 minute easy spinning 20 minute Time Trial – This can also be done as a 10 Mile TT to see where you stand for the next phase of training. Record your heart rate. Your lactate threshold is 95% of your average heart rate for the last 20 minutes. (Average power (Minus 5%) for the last 20 minutes is also your Functional Threshold Power). Use the link above to work out what your training and racing zones are. --------------- Cool Down: 15 minutes easy spinning. Stretching, compression and ice.

    Sample Day 3

    1:00:00
    2000m
    61.4TSS
    SWIM - CSS

    The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so: If your CSS/100m = 1:40, then: CSS/25m = 25s CSS/50m = 50s CSS/75m = 1:15. Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...! --------------- Warm Up: 100m F/C 100m Mixed Stroke alternating Backstroke and Breaststroke 4x50m (10seconds recovery) 10 fast strokes, 10 easy strokes focussing on breathing out under the water. --------------- Main Set: 15x100m @CSS/100m (CSS/25m recovery) --------------- Cool Down: 100m Mixed Stroke Cool Down

    Sample Day 3

    0:40:00
    35.8TSS
    EASY RUN (0.67 HOURS)

    The purpose of this session is to promote aerobic efficiency and to aid active recovery.
    Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
    (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
    ---------------
    Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
    Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
    Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
    Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
    Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
    Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
    Level 7 (L7) – Max Effort
    --------------
    Warm Up:
    Jog easily (L1) for about 5 minutes as your systems wake up.
    ---------------
    Main Set:
    Run at Easy Intensity (L2) for for the rest of the session.
    ---
    Aim to focus on breathing and technique as you are running. In this session it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat.
    ---------------
    Cool Down:
    Stretching and then compression and ice if necessary.

    Sample Day 5

    1:00:00
    2000m
    51.2TSS
    ENDURANCE SWIM

    The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl. --------------- Warm Up: 10 Sink downs (Drill) 100m F/C – Easy 50m Backstroke 50m Breaststroke - 2x: - 100m F/C Bubble, bubble, breathe, with fins --------------- Main Set: All as CSS/100m+5 seconds with a CSS/25m as recovery. - 15x100m --------------- Cool Down: 100m Mixed Stroke Upper body stretching

    Sample Day 5

    1:00:00
    4.97mi
    54.3TSS
    5K RACE

    Take your time from the time trial and compare it at: http://tritrainingharderllpblog.blogspot.com/2013/10/run-testing-calculating-your-vdot-pace.html to check your VDOT and all your running times/splits, heart rates and intensities for future sessions.
    ---------------
    Warm Up:
    Gentle Jogging
    ---
    10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.)

    10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.)

    5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.)
    –––––
    5km Training Race
    –––
    Easy Cool Down

    Sprint Distance Training Plan

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