6-week super sprint triathlon (200 meter/10 mile/2 mile)-beginner

Average Weekly Training Hours 03:16
Training Load By Week
Average Weekly Training Hours 03:16
Training Load By Week

Great plan for the first-time triathlete to prepare for a short pool swim triathlon.

Sample Day 2
0:15:00
366m
25s

Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Total yards: 400

Sample Day 3
0:19:59
Bike

Ride on rolling course. Most of ride time in heart rate zone 2-3. Seated on most hills.

Sample Day 4
0:15:00
25s plus kick

Swim 4 x 25 yards (15" RI)
Kick with board 2 x 25 (15"RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Kick with board 2 x 25 (15"RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Kick with board 2 x 25 (15"RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Total yards: 550

Sample Day 4
0:15:00
Body wt. strength

Move from one exercise to the next and repeat 2-3 sets.

20 walking lunges

10-20 supermans

10-15 hip-ups

10-15 t-push-ups

10-20 body wt. squats

front plank (20-60 seconds)

side planks (20-60 seconds)

10-20 step-ups

10-20 twisters with medicine ball

Sample Day 5
0:15:00

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.

Sample Day 6
0:30:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 7
0:20:00

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.

Karen Buxton
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Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com