5 Week Beginner Sprint Distance Triathlon Plan

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5 Week Beginner Sprint Distance Triathlon Plan


Will O'Connor - PhD

All plans by this Coach


5 Weeks

Typical Week

3 Swim, 3 Run, 2 Bike

Longest Workout

1:00 hrs swim
2:00 hrs bike
0:50 hrs run

Plan Specs

triathlon sprint beginner

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Want to do a sprint distance triathlon but not sure where to start?
Already training for a triathlon but need structure and direction?
Have you had some time off and need some extra motivation to get back into a training routine?
This 5-week training plan is great for newbies or people coming back to training after time off. I have included detailed workout descriptions and plenty of variety.
The programme is designed to target the specific weaknesses that are common amongst entry-level triathletes.
For more info on me, check out www.pacoaching.tv

Get training today!

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Want a training plan more specific to your daily commitments and goals?
Contact me;
Will O'Connor - PhD


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:47
Training Load By Week
Average Weekly Training Hours: 06:47
Average Weekly Breakdown

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

Sample Day 1

150s mixed with 25s

200 choice swim warm up
4x150 w/:30 rest (50 kick/100 swim build)
4x25 w/:10 rest (fingertip drag)
4x150 w/:30 rest (50 free/50 non-free/50 free)
4x25 w/:10 rest (breathing every 5 strokes)
4x150 pull w/:30 rest (50 easy, 50 med, 50 strong)
4x25 w/:10 rest (catch up drill)
100 cool down

Sample Day 2

Running to heart rate example

Most runners from professionals to amateurs run too fast in training. A great way to ensure you are training your aerobic system is to use a heart rate monitor.
You can use this simple equation to workout your training heart rate.
180 - age
Example: if you are 40y/o your training heart rate will be 140bpm (180 - 40 = 140).
Plus and minus 5 from your number and use that as your training zone.
Using the 140bpm example your training zone will be 135 - 145bpm.

Sample Day 3


Warm up:
500m mixed swim
400m pull
3 x 100m kick (+10)

4 x 50m fast (+10)
100m easy (+20)
2 x 100m fast (+10)
100m easy (+20)
200m fast (+10)
100m easy
200m cool down

Sample Day 3

Russian Steps

warm-up 10min then the fun part;
15s all-out sprint - 45s recovery
30s all-out sprint - 30s recovery
45s all-out sprint - 15s recovery
60s all-out sprint - 60s recovery
45s all-out sprint - 15s recovery
30s all-out sprint - 30s recovery
15s all-out sprint - 45s recovery
Cool down 10min

Sample Day 4

Speed Run Test

Normal warm-up 15min (slow jog, easy run, steady run)
1km as fast a possible
5min rest/walking
400m as fast as possible
rest for as long as you need to before continuing on with a 15min jog.

Sample Day 5

Aerobic Sprint Set

300 choice warm up.
12x25 w/:15 rest (3 build, 1 easy)
300 swim
8x25 w/:15 rest (1 non-free/1 free)
300 (kick/drill/swim by 25)
6x25 w/:15 rest (1 easy/1 FAST!)
200 pull (3/5 breathing pattern)
6x25 w/:15 rest (FAST 5 meters kick underwater)
100 choice kick
4x25 w/:30 rest (all RACE, from a dive)
100 easy/recovery
4x50 pull w/:15 rest (distance per stroke)
100 cool down

Sample Day 6

Speed session (2020s)

10min warm up then 15x (20sec hard, 20sec easy), cool down....

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