ironguides "The Method": Sprint Distance Triathlon Training Plan (Beginner)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:17

This training plan is designed to prepare you for Triathlon with Sprint distance using The Method, the innovative training protocol, from ironguides, that enables you to make the most out of limited training time.
Before you start into your program, have a read through this manual and make sure you fully understand the structure of your workouts and program. Each phase of training provides a complete set of weekly instructions for the workouts you need to complete. There are instructions on a week by week basis for building up to each workout, and notes to ensure you work on multiple aspects of your swimming, cycling and running.

Week 1-3: Building a Routine
Week 4-7: Picking up the Speed
Week 8: Taper

Sample Day 1
1:00:00
Swim with All-Out Efforts

SWIM w/u: 4x50m easy (15sec rest after each) 2x the following (use pb + small paddles) [8x25m as
• First THREE are swum EASY (20sec rest)
• Every FOURTH 25m effort ALL OUT (20sec rest)
• After the 8x25’s, swim 50-75m ALL OUT (no pull buoy or paddle)
• Take 4min total rest (no swimming) ]
• Repeat the above as indicated
c/d: 4x 50m easy (with paddle/pb)

Week 1: w/u + c/d + 1x [8x25’s + 50m all out] (no paddles/pb)
Week 2: w/u + c/d + 2x [8x25’s + 75m all out] (no paddles/pb)
Week 3: Swim the full set with paddles/pb for first set

Sample Day 2
1:00:00
Power Intervals

BIKE On stationary bike, you will work up to begin the following in Week 3: 20min easy w/u 15x POWER Intervals [1min at 45-55 cadence HARD RESISTANCE / with 1min VERY EASY recovery] 10min EASY c/d Make each effort ALL OUT against VERY HIGH resistance! The cadence should be low (40-45 rpm per leg per minute) because you can’t push any harder because the resistance is so high! We are aiming for rubbery legs.

Sample Day 3
0:30:00
Easy Run

RUN Easy run on flat treadmill or land
• Focus on a high stride rate over 96 steps per leg per minute

Week 1: 20min easy run on land
Week 2: 30min easy run on treadmill
Week 3: 30min moderate run on land

Sample Day 4
1:00:00
Swim Intervals

SWIM 750m, swum as:
• 4x50m easy w/u (10sec rest after each)
• Intervals as below
• 4 x25m easy c/d (10sec rest)
• Using small paddles + pb

Week 1: [6x50m (15sec rest) / 6x25m (10sec rest)]
Week 2: [6x50m (10sec rest) / 6x25m (15sec rest)]
• swim 25’s as 1 easy, 1 fast
Week 3: [4x50m (10sec rest) / 10x25m (15sec rest)]
• swim 50’s AND 25’s as 1 easy, 1 fast

Sample Day 6
0:30:00
Long Run

RUN Long Run, building to 30min, with intervals
• On a treadmill or land
• If on land, do the Hard intervals on a very slight downward slope (1% gradient)

Week 1: 20min easy run
Week 2: 30min easy run
Week 3: 30min easy run with
• 4x (30sec Fast / 2min easy) in middle

Sample Day 7
1:00:00
Easy Bike

BIKE Building to 60min as:
• Finish stronger than you start!!!
• Optionally, you can add distance to the easy and moderate portions of the ride.

Week 1: 30min easy and flat
Week 2: 45min easy and flat
Week 3: 60min easy and flat

Sample Day 8
1:00:00
Swim with All-Out Efforts

SWIM w/u: 4x50m easy (15sec rest after each) 2x the following (use pb + small paddles) [8x25m as
• First THREE are swum EASY (20sec rest)
• Every FOURTH 25m effort ALL OUT (20sec rest)
• After the 8x25’s, swim 50-75m ALL OUT (no pull buoy or paddle)
• Take 4min total rest (no swimming) ]
• Repeat the above as indicated
c/d: 4x 50m easy (with paddle/pb)

Week 1: w/u + c/d + 1x [8x25’s + 50m all out] (no paddles/pb)
Week 2: w/u + c/d + 2x [8x25’s + 75m all out] (no paddles/pb)
Week 3: Swim the full set with paddles/pb for first set