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Couch to Sprint Distance Training Plan Made Easy w/ Coaching Videos


Wendy Mader

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16 Weeks

Plan Description


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For only $99/mo you can add me as your personal “Accountability Coach”. As your Accountability Coach, I will connect your Training Peaks account with mine so I can provide daily/weekly feedback within your training plan’s calendar and training log. I will check up on your progress throughout the week, answer any questions you have and offer suggestions while you navigate through the program. As your Accountability Coach, you’ll never be alone.--

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.

To receive a 33% off code on your purchase, visit

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:43 hrs 0:40 hrs
Bike x2
1:11 hrs 1:20 hrs
Day Off x2
—— ——
Run x2
0:59 hrs 0:50 hrs
Strength x1
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
Day Off
—— ——
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
  • GPS

All supported devices

wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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