First Time Finisher's 12 Week Sprint

Average Weekly Training Hours 04:12
Training Load By Week
Average Weekly Training Hours 04:12
Training Load By Week

This training plan is designed with the "First Time Finisher" in mind. If you can do the following, you should be successful following this plan. If not, don't let that discourage you, 12 weeks is ample time to get up to speed in all three disciplines. You should be able to: -Ride a Bike (and own one...any bike) -Swim 25-50 yards without stopping -Run/Walk 20 minutes (any combination) The plan uses only precieved exertion and duration, so tools such as a heart rate monitor and power meter are not needed. After purchase of the plan, a 29 page document (also available for free at http://www.sprinttriathlontraining.org/) will guide you through the 12 week plan. The guide includes a lot of helpful tips and insight for the new triathlete in preparing to finish their first triathlon. Average training volume over the 12 weeks is just over 4 hours and peaks at just over 6 hours in the 10th week. Volume is lowest at the beginning and peaks in Week 10 of the plan with every 4th week scaled back for recovery. Something missing from the plan? Just email me (address is in the training guide you'll have access to after purchase).

Sample Day 2
0:19:59
366m
FTF Swim - 400

Swim easy sets at a moderate pace. Rest When needed without worry about swimming continuous laps or sets. Do 25 or 50 at a time, rest and continue. Try to swim at least the total as suggested in the Planned Distance.

Sample Day 3
0:30:00
FTF Bike Ride - 30

Ride at an easy conversational pace on a flat to rolling course. Keep it on the easy side. If you become breathless for more thana few minutes at a time, use an easier gear and slow down. This ride is intended to gradually build your bike endurance.

Sample Day 4
0:19:59
FTF Walk/Run - 20

WU: 5 minutes brisk walk, fast cadence.

MS: Easy run at conversational pace. Effort should be fairly light. RPE 9-11. May sprinkle in brisk walking breaks for 30 sec - 2 minutes, then resume running. Try to increase your time of continuous running, with short walk breaks as needed.

CD: 5 minutes brisk walk, followed by stretching.

Sample Day 5
0:19:59
457m
FTF Swim - 500

Swim easy sets at a moderate pace. Rest When needed without worry about swimming continuous laps or sets. Do 25 or 50 at a time, rest and continue. Try to swim at least the total as suggested in the Planned Distance.

Sample Day 6
0:49:59
FTF Bike Ride - 50

Ride at an easy conversational pace on a flat to rolling course. Keep it on the easy side. If you become breathless for more thana few minutes at a time, use an easier gear and slow down. This ride is intended to gradually build your bike endurance.

Sample Day 7
0:25:00
FTF Run - 25

WU: 5 minutes brisk walk, fast cadence. Follow with muscle Activation Drills attached to your plan.

MS: Easy run at conversational pace. Effort should be fairly light. RPE 9-11. May sprinkle in brisk walking breaks for 30 sec - 2 minutes, then resume running. Try to increase your time of continuous running, with short walk breaks as needed.

CD: 5 minutes brisk walk, followed by stretching plan attached to your plan.

Sample Day 9
0:25:00
457m
FTF Swim - 500

Swim easy sets at a moderate pace. Rest When needed without worry about swimming continuous laps or sets. Do 25 or 50 at a time, rest and continue. Try to swim at least the total as suggested in the Planned Distance.

Suzanne Atkinson
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Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

Steel City Endurance also has 4 associate coaches whom Suzanne has personally mentored who can help you meet your training goal