Sprint Triathlon Plan (6 Week Plan)


Jennifer Fritzsching-Rulon

All plans by this Coach


6 Weeks

Typical Week

1 Day Off, 2 Swim, 2 Bike, 2 Run, 1 Custom

Longest Workout

0:49 hrs swim
1:00 hrs bike
0:30 hrs run

Plan Specs

triathlon sprint beginner

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


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

Jennifer Fritzsching-Rulon


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.

Back to Plan Details

Sample Day 1

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

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

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

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

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

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


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.

Sprint Triathlon Plan (6 Week Plan)

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