Beginner Sprint in 8 weeks

Average Weekly Training Hours 04:21
Training Load By Week
Average Weekly Training Hours 04:21
Training Load By Week

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

Sample Day 1
0:25:00

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
0:45:00

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
0:30:00

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
0:20:00

10 min WU from Z1 to high Z2

2x
1 min at Z3 (moderate hard)
4 min at Z2

Sample Day 6
0:30:00

15 min WU from Z1 to high Z2

15 min steady effort at Z2 (control your breathing)

Sample Day 6
0:20:00
Brick Run

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
0:35:00

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

Louie Frank Cicchino
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Accelero Endurance

AcceleroEndurance is a coaching company designed to inspire and challenge athletes at all levels through scientific based training methods. We welcome all athletes, of all abilities, from all walks of life, and strive to create a community of support in a fun and welcoming environment. Whether you’ve never done a tri before, or you’re a regular on the podium, we can develop training plans to fit your goals and lifestyle.