Beginner Sprint in 8 weeks
Louis CicchinoAll plans by this Coach
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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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:22 hrs||0:45 hrs|
|1:48 hrs||1:10 hrs|
|1:10 hrs||0:50 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:22 hrs||0:45 hrs|
||1:48 hrs||1:10 hrs|
||1:10 hrs||0:50 hrs|