Beginner Sprint in 8 weeks
Author
Louis Cicchino
All plans by this CoachLength
8 Weeks
Typical Week
3 Run, 2 Bike, 2 Swim, 1 Day Off
Longest Workout
0:50 hrs swim
1:10 hrs bike
0:45 hrs run
Plan Specs
triathlon sprint intermediate
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Summary
This plan is for somebody who can swim 50 meters/yards (one lap) in the pool, bike for a sustained effort at 30 minutes and has run a stand alone 5K.
We will start by discussing efforts and zones by using the Rate of Perceived Exertion (RPE) scale and applying those to zones.
Zone1 will fall into 1-3 on the RPE scale and feels very light to easy
Z2 will fall into the 3-5 on the RPE scale and feels moderately light to moderate but still in conversation effort
Z3 is 5-7 on the RPE scale and is moderate with heavy breathing to mod/hard but able to talk a few words
Z4 is 7-9 on the RPE scale and is hard enough that you can't talk but you can hold this effort for 60 minutes
Z5 is a 10 on the RPE scale and is maximal effort
Stats
Sample Day 1
10 min comfortable run building to Z3 for WarmUp (WU)
5 dynamic stretches (butt kicks, frankenstein walks, skips, side shuffles, grapevines)
15 min steady run at high Z2
Sample Day 2
15 minute WarmUp (WU) build from Z1 to high Z2
5x
2 min Z3 at 60 RPM
1 min Z1 spin at 90+ RPM
15 min steady Z2 at your comfortable cadence
Sample Day 3
WU 4 laps of 50 meters/yards Z1-Z2 totalling 200 with :25-:30 rest in between (RI)
4x 25 zipper drill (focus on rotation with the zipper) and 25 swim Z1-Z2 :30 RI
4x 50 focus on good technique with rotation Z1-Z2 :20 RI
Sample Day 4
10 min WU from Z1 to high Z2
2x
1 min at Z3 (moderate hard)
4 min at Z2
Sample Day 6
15 min WU from Z1 to high Z2
15 min steady effort at Z2 (control your breathing)
Sample Day 6
Find your running legs off the bike with a 10 min build from Z1 to high Z2 effort
5 min Z3 effort run
5 min Z2 effort run
Sample Day 7
WU 6 laps Z1-Z2 with rest as you need :25-:30 (RI)
4x 25 zipper drill with focus on rotation 25 swim with good technique :30 RI
8x 50's Z3 Moderate effort with :30 RI