Couch to Sprint in 16 Weeks
A 2-6/hr per week training plan that prioritizes building your overall fitness for the final race.

Why this plan?
Discover how I used a multi-media approach to integrate the concept of periodization into this plan.

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 your Rate of Perceived Effort (RPE), heart rate, power, or pace. Generally, most beginners train with RPE.

Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week. Below is how fast you can expect to progress
- At the end of 8 weeks, you should be comfortable running at a 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 and Sprint Distance Triathlon.

Extra resources
In addition to 16 week's worth of swimming, biking, running, and strength training workouts, we also include 3 INSTRUCTIONAL VIDEOS, one before each phase of training. Coach Wendy explains how each training block is organized and structured. This is multimedia plan will also come with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

Individual Swim/Run Analysis: Submit a video of your run/swim and get it analyzed by me!

Consultation Call: If confused on any week, book a call and we’ll figure it out in 30 minutes.

*TP compatible plan

Why Trust Me?



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