ironguides "The Method": 8-Week Sprint Distance Triathlon - Intermediate Athletes

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ironguides "The Method": 8-Week Sprint Distance Triathlon - Intermediate Athletes

Author

ironguides Coaching

Length

9 Weeks

Typical Week

3 Swim, 2 Bike, 3 Run, 1 Custom

Plan Specs

triathlon sprint intermediate

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Sample Day 1

Swim - Week 1-3 Building a Routine

SWIM
w/u: 4x100m easy (15sec rest after each)
3x the following (use pb + small paddles)
[12x25m as
• First THREE are swum EASY (20sec rest)
• Every FOURTH 25m effort ALL OUT (20sec rest)
• After the 25’s, swim 100m ALL OUT
(no pull buoy or paddle)
• Take 4min total rest (no swimming) ]
• Repeat the above as indicated
c/d: 4x 100m easy (with paddle/pb)

Week 1: w/u + c/d + 1x [25’s + 100m] (no paddles/pb)
Week 2: w/u + c/d + 2x [25’s + 100m] (no paddles/pb)
Week 3: full session (no paddles/pb)

Sample Day 2

Bike - Week 1-3 Building a Routine

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.

Week 1: 45min easy cycling on stationary or outside
Week 2: 60min moderate cycling on stationary or outside
Week 3: 30min easy bike + 10x POWER + c/d

Sample Day 3

Swim - Week 1-3 Building a Routine

SWIM
1300m, swum as:
• 4x50m easy w/u (10sec rest after each)
• Intervals as below
• 8 x25m easy c/d (10sec rest)
• Using small paddles + pb starting in week 3

Week 1: 2x [6x50m (10sec rest) / 6x25m (15sec rest)]
• Every 3rd 50m and 3rd 25m ALL OUT
Week 2: 2x [6x50m (10sec rest) / 6x25m (10sec rest)]
• swim 50’s as 1 easy, 1 fast
Week 3: 2x [4x50m (10sec rest) / 10x25m (5sec rest)]
• swim 25’s as 1 easy, 1 fast

Sample Day 3

Run - Week 1-3 Building a Routine

RUN
Easy run

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

Sample Day 4

Run - Week 1-3 Building a Routine

RUN
On flat land or on a flat treadmill:
20min w/u
10x
[ALL OUT intervals as indicated
/ 60sec very very easy recovery]
15min very easy cool down
STRIDE RATE ALWAYS OVER 96!

Week 1: 30min jog
Week 2: OFF
Week 3: w/u + 6x 10sec FAST + c/d

Sample Day 5

Swim - Week 1-3 Building a Routine

SWIM
Same as Monday’s swim!

Week 1: same as Monday
Week 2: same as Monday
Week 3: same as Monday

Sample Day 6

Run - Week 1-3 Building a Routine

RUN
Long Run, alternating weeks on land or treadmill / hills
You will be building up to the following:
(1) Flat Treadmill or Land one week
10min w/u15min easy
15min at moderate (0.5 – 1 mph faster)
15min at comfortably uncomfortable (0.5 – 1 mph faster
again)10min easy c/d
--- alternating with –-
(2) Hill Run the following week
15min easy w/u
• 30min of hills as described
10min easy c/d

Week 1: 30min easy run on land
Week 2: 40min easy run on treadmill or land
Week 3: 40min hilly run, moderate

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