Sprint Triathlon Plan (6 Week Plan)

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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.

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 2

Bike Outside | Trainer | Spin Bike

40 - 45 minutes on a bike. What ever bike or option you have. A mountain bike. Love it! A borrow bike. Go for it!

Sample Day 3

Just Run (15 - 20 minutes)

Nice easy run. Make sure you are able to have a conversation on this run.

**If you are not up to running the whole time, that is OK! I would alternate time of run/walk: walk 2.5 minutes/run 2.5 minutes. Go based off of what you are comfortable with!

Sample Day 4

1200 Swim #2

300 Warm Up
6 x 50 with :10
3 x 100 with :20 rest
1 x 200 with :30 rest
100 cooldown

Sample Day 6

Bike + Run

Outside is preferred but spin bike or trainer works. Get on the bike and ride.

Sample Day 6


Run off the Bike. Try to make this a quick transition.

Sample Day 7

1500 Swim #2

Let's just get in the pool. Not sure what you know or what you have done etc. But this is SUPER basic and we won't go anything longer than 100 right now:

Warm Up: 4 x 50 | 4 x 50 with fins and kick board (no fins, just use kick board) | 100 Swim

First MS 500:
4 x 50 with :10 RI | 2 x 100 with :15 RI | 100 Pull with buoy and paddles

Second 500:
3 x 100 with :15 RI | 2 x 100 Pull and Pull Bouy

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