Sprint, Absolute Beginner, 8 Weeks, by RPE


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Alison Freeman
  • Triathlon Coach, D3 Multisport
  • USA Triathlon Certified Coach
  • Training Peaks Level 2 Certified Coach
  • Proven success with first-time and beginner triathletes

If you are an ABSOLUTE BEGINNER training for your first Sprint Distance Triathlon, then this plan is for you! The plan provides different training levels for each of the three triathlon sports. Select the Level most appropriate for your fitness level for each of swim, bike, and run on day one of the plan, and stick with that Level for the entire 8 weeks. It's not necessary to use the same Level for all three sports! You might be Level 1 for the swim, Level 3 for the bike, and Level 2 for the run. That's ok!

The plan starts in week one with 4 workouts, and builds to the plan maximum of 6 workouts by week 3. Two bike-run "bricks" are included in weeks 4 and 6 as well as one swim-bike-run race day simulation in week 5.

The plan begins with:
  • a 300yd/m swim for Level 1, an 800yd/m swim for Level 2, and a 1600yd/m swim for Level 3
  • a weekend bike of 6-8 miles for Level 1, 12-15 miles for Level 2, and 1-2 hours for Level 3
  • a weekend walk/jog/run of 1.5 miles for Level 1, a 3 mile run for Level 2, and a 5 mile run for Level 3

You will build to:
  • a 1000yd/m swim for Level 1, a 1600yd/m swim for Level 2, and a 2000yd/m swim for Level 3
  • a 12-15 mile bike for Level 1, a 15-18 mile bike for Level 2, and a 1-2 hour bike for Level 3
  • a 3.5 mile walk/jog/run for Level 1, a 4 mile run for Level 2, and a 6 mile run for Level 3

Your regular day off is Monday, your long ride (or long brick) is Saturday, and your long run is Sunday.

Our plans set YOU up for success. The main goal of this plan is to fully prepare you for race day. Alison incorporates training strategies with proven success records to ensure that your fitness is where it needs to be when you toe the start line. Her passion for the sport and wisdom gained from years of coaching goes into designing a plan. She takes the guesswork out of training so that all you need to focus on is executing.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Alison and learn how we get it done for our athletes: www.D3Multisport.com

Sample Day 1
Welcome to D3 Multisport Training Plans!

Welcome to the D3 family! Within a few days you'll receive the D3 Welcome email that will give you access to the D3 Videos, Articles and other resources. If you haven't received it by the end of the week, please email me at alison@d3multisport.com so we can send you the welcome email.

Good luck with your training. Feel free to drop me an email if you have any questions! Alison Freeman @ alison@d3multisport.com.

Sample Day 1
A Few Things To Know Before You Get Started

Each workout includes Levels 1, 2, and 3. Select the level most appropriate for your fitness level for each of swim, bike, and run on day one of the plan, and stick with that level for the entire 8 weeks. It's not necessary to use the same Level for all three sports! You might be Level 1 for the swim, Level 3 for the bike, and Level 2 for the run. That's ok!

Training Effort Zones are as follows:
Easy = VERY easy
Endurance Effort = your "all day" pace, you should be able to hold a conversation at this effort level
Moderate = working hard, but an effort level you could sustain for over an hour

Hard = and effort level you can sustain for no more that 20 minutes

Some swim workouts reference drills - greater details is provided in a separate, "Other" workout.

Sample Day 1
Day Off

Sample Day 2
Swim

Level 1: 300 total
Swim 12 lengths (300yds or 300m) - any way you can! Use any stroke/s you want, and take breaks as often as needed.

Level 2: 800 total
WU 100
4x 25 drill - odds R only, evens L only
4x 25 - fast with lots of rest
4x 75 - endurance effort
2x 50 - endurance effort
CD 100 back and/or breast

Level 3: 1600 total
WU 200
4x 25 fist drill
8x 50 swum as fast/EZ
3x 100 - first 25 hard
4x 75 - middle 25 back or breast
5x 50 - alternate 50 endurance effort/50 moderate
CD 50 back or breast

Sample Day 2
R / L Drill

1st, 3rd 25: right arm only - keep your left arm straight in front, by your ear.
2nd, 4th: 25 left arm only - keep your right arm straight in front, by your ear.

Sample Day 2
Fist Drill

1st 25 swim with right hand balled in a fist.
2nd 25 swim with left hand balled in a fist.
3rd & 4th 25: swim with both hands balled in a fist.
Focus on moving yourself through water with your forearms.

Sample Day 3
OPTIONAL Bike

Level 1: Bike 20-30 minutes, Endurance Effort.

Level 2: Bike 30-45 minutes, Endurance Effort.

Level 3: Bike 30-60 minutes, Endurance Effort.

Alison Freeman
|
D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Certified, Ironman U Certified, and TrainingPeaks Level 2 Accredited Coach. Alison is structured and data-driven in her approach to coaching, believes that the coach-athlete relationship is as important as the training, and always sets her athletes up for success.