Couch to Sprint Distance Training Plan Made Easy w/ Coaching Videos
Wendy MaderAll plans by this Coach
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Preview: COUCH TO SPRINT: https://youtu.be/RyJdnPWxU7o
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You're going to love this 16-week Couch to Sprint distance training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! In addition to 16 week's worth of swimming, biking, running and strength training workouts, we also included 3 INSTRUCTIONAL VIDEOS, one before each phase of training. That's right! You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This Sprint Distance Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with PDF resources explaining workout terminology, for the swim, bike, run, plus nutrition, recovery, strength, and intensity recourse guides to reference throughout the program
This 16-week plan starts with 2 days in the pool, 2 days on the bike, 2 days running and 2 days of strength with 2 days off.
Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 2-6 hours per week Intensity is set to rate of perceived effort, RPE, heart rate, power or pace. Generally most beginners best train with RPE.
I used the concept of periodization. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.
This is a time-based program.
At the end of 8 weeks, you should be comfortable running at 5k event
At the end of 12 weeks, you should be comfortable completing a "mini" indoor triathlon
At the end of 16 weeks, you should be comfortable finishing an Sprint Distance Triathlon.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:43 hrs||0:40 hrs|
|1:11 hrs||1:20 hrs|
Day Off x2
|0:59 hrs||0:50 hrs|
|0:29 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:43 hrs||0:40 hrs|
||1:11 hrs||1:20 hrs|
||0:59 hrs||0:50 hrs|
||0:29 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor