Beginner's Sprint Triathlon Training Programme (8 hours per week, for 6 months)

Author

Coach Casson

Length

24 Weeks

Typical Week

3 Swim, 2 Run, 2 Bike, 2 Day Off, 1 Strength

Longest Workout

1:00 hrs swim
1:15 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint beginner

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Summary

A six month programme, using simple language to guide a novice through a steady progression of training towards a sprint distance triathlon event.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:48
Training Load By Week
Average Weekly Training Hours: 07:48
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00
Easy Swim

WARM UP
2 x 50m EASY swimming (10 secs rest)
2 x 50m DRILL into freestyle (20m/30m, 15 secs rest)
100m ALT freestyle/backstroke (15 secs rest) 100m EASY freestyle (15 secs rest)

MAIN SET
2 x 10 mins Continuous EASY swimming (45 secs rest)

WARM DOWN
2 x 50m EASY swimming (10 secs rest)
4 x 50m DRILL into freestyle (20m/30m, 15 secs rest)
100m ALT freestyle/backstroke (15 secs rest)

copyright © 2018 CoachCasson LTD

Sample Day 1

0:45:00
Easy Run

WARM UP
10 mins walk/jog
5 mins mobilisation

MAIN SET
15 mins EASY jogging

WARM UP
10 mins walk/jog
5 mins stretching

copyright © 2018 CoachCasson LTD

Sample Day 2

1:00:00
Hard Swim #1

WARM UP
100m EASY swimming (10 secs rest)
4 x 50m DRILL into freestyle (20m/30m, 15 secs rest)
200m EASY freestyle (15 secs rest)

PREPARATION SET
4 x 50m DESCEND (15 secs rest)

MAIN SET

600m as:
1 x 200m STEADY (30 secs rest)
4 x 25m MAX (45 secs rest)
8 x 25m VERY HARD (30 secs rest)
100m EASY (30 secs rest)

600m as:
1 x 200m STEADY (30 secs rest)
4 x 25m MAX (45 secs rest)
4 x 50m VERY HARD (45 secs rest)
100m EASY (30 secs rest)

600m as:
1 x 200m STEADY (30 secs rest)
2 x 50m VERY HARD (45 secs rest)
6 x 25m VERY HARD (30 secs rest)
2 x 25m MAX (45 secs rest)
100m EASY (30 secs rest)

WARM DOWN
2 x 50m EASY swimming (10 secs rest)
100m ALT freestyle/backstroke (15 secs rest)

copyright © 2018 CoachCasson LTD

Sample Day 2

1:15:00
Steady Ride

WARM UP
10 mins EASY spin
5 mins as INCREASE RPM every minute (change to an easier gear with each increase in rpm, so that the effort remains ~ the same)
5 mins EASY spin

MAIN SET
15 mins STEADY
5 min EASY
15 mins STEADY

WARM DOWN
10 mins EASY spin
5 mins as INCREASE RPM every minute (change to an easier gear with each increase in rpm, so that the effort remains ~ the same)
5 mins EASY spin

copyright © 2018 CoachCasson LTD

Sample Day 4

1:00:00
3000m
Steady Swim #1

WARM UP
2 x 50m EASY swimming (10 secs rest)
2 x 50m DRILL into freestyle (20m/30m, 15 secs rest)
100m ALT freestyle/backstroke (15 secs rest) 100m EASY freestyle (15 secs rest)

PREPARATION SET
4 x 50m DESCEND (15 secs rest)4 x 50m rolling 12.5m VERY HARD (15 secs rest)

MAIN SET
5 x 100m STEADY (20 secs rest)
4 x 200m STEADY (25 secs rest)
5 x 100m STEADY (20 secs rest)

WARM DOWN
2 x 50m EASY swimming (10 secs rest)
4 x 50m DRILL into freestyle (20m/30m, 15 secs rest)
100m ALT freestyle/backstroke (15 secs rest)

copyright © 2018 CoachCasson LTD

Sample Day 4

1:00:00
Hard Run #1

WARM UP
10 mins walk/jog
5 mins mobilisation

MAIN SET
10 x 90 secs VERY HARD (60 secs rest)

WARM UP
10 mins walk/jog
5 mins stretching

copyright © 2018 CoachCasson LTD

Sample Day 5

1:00:00
Strength & Conditioning

WARM UP
2 x 10 x lateral leg swings facing and leaning on a wall or rail for balance
2 x 10 x sagital leg swings stood facing 90 degrees away from a wall or rail
10 x forward arm rotations
10 x reverse arm rotations
10 x lateral arm raises

MAIN SET
(REPEAT TWICE)
2 x 10 x Glute Bridges
4 x 10 x Clam Shells (three sets on each side)
2 x 10 x Squats
2 x 10 x Calf Raises on a step
2 x 10 x Squat Thrusts
4 x 10 x Angels (alternating one set lying on your front and one set lying on your back)
4 x 10 x Russian Twists (three sets on each side)
2 x 10 x Tricep Dips (assisted i.e. feet on the ground, hands on a bench)
4 x 10 x Band Pull Downs (three sets on each side)
2 x 10 x Press Ups (elbows tucked into the sides, hands shoulder width apart)

WARM DOWN
2 x 30 seconds Hamstring Stretches
2 x 30 seconds Quadricep Stretches
2 x 30 seconds Pectoral Stretches
2 x 30 seconds Tricep Stretches

copyright © 2018 CoachCasson LTD

Beginner's Sprint Triathlon Training Programme (8 hours per week, for 6 months)

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