Sprint Triathlon Plan (6 Week Plan)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 03:43

This is a 6-week Sprint Triathlon Plan for the Coach Jen Rulon Triathlon Training Course!

Sample Day 1
0:20:00
914m
1000 Swim #1

100 Swim or 2:00 minute if you are in your pool. 100 Kick with Fins 100 Arm Drills Repeat 4 x 100 Pull with paddles and pull bouy

Sample Day 36
0:30:00
Pre Race Run #3

10' Warm Up
5 x :30 at faster than Race Pace/1:30 Just Run
5' Just Run
5' Cooldown

Sample Day 37
0:30:00
1097m
Pre Race Swim #1

Warm Up: 100 Swim, 100 Pull, 100 Choice Drills: 4 x 75 Kick, Drill, Swim with fins. Main Set: 6x50 fast form (on 90 seconds). 3 x 100 Pull with Paddles, no bouy

Sample Day 38
0:30:00
Pre Race Spin

Outside or on Trainer. 5-10' Warm up at 90+. 5 x 1:00 of 80-85 rpm, Big Chain Ring. :30 RI at 90+. 4 x :30 at 75 rpm STANDING, :30 rest and spin. Spin rest of ride.

Sample Day 39
0:20:00
Pre Race Swim

Swim only 20 minutes. 
5 minute warm up, your choice.
6 x 25 meter sprints. Go hard for first half and then relax going into the wall. Take a :10 rest in between. Then finish with just an easy swim for the last 10 minutes.

Sample Day 40
0:20:00
Pre Race Spin

Outside is preferred or on Trainer. 
5-10' Warm up at 90+. 
10 x 1:00 of 80-85 rpm, Big Chain Ring. :30 RI at 90+.
Finish ride at "transition" spot

Sample Day 40
0:07:00
ROTB

Run off the Bike.
Make sure you have your transition set up at your house or at your car. Try to make the transition time quick.

Jennifer Fritzsching-Rulon
|
JenRulon.com

My goal is to get the athlete to the finish line, injury free and with a smile. I will provide a training plan specific to your "A" race. I will be a coach, sometimes a cheerleader but I will also provide tough love if you are not getting the work in. Remember, you have to do this for YOU! No one else. If you are looking for a coach with NO BS, contact me.