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Sprint Distance Triathlon Training Plan/Novice/Designed for Strength Training Insp

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Sprint Distance Triathlon Training Plan/Novice/Designed for Strength Training Insp

Author

The Sufferfest

Length

12 Weeks

Plan Description

### Goal
To incorporate SUF Strength Training to lay down a strong foundation of fitness across all three disciplines for those new to triathlon
### Best for
* Those new to triathlon who have never entered a triathlon or have only completed short distance events
* Triathletes whose average weekly training volume for the past 2 months has been at least 3 hours on the bike and 45 minutes of running
* Those who have 3-7 hrs/wk available to train (total hours can change based on strength program selected)
### Training blocks
2 weeks on, 1 week off
### Plan ends with
Test Week - a week of re-testing on the bike and on the track
### Special notes
* All rides are scheduled to be completed indoors with the longest sessions occurring over the weekends (assuming you select a Monday start date or Sunday end date).
* Given how technique-driven swimming is; if possible, we recommend subbing 1-2 swim sessions for a coached class with someone who can monitor your swim technique and offer corrective tips.
* Ideally, some swims will be completed in open water so you know what to expect on race day, however, if necessary, all swims can be completed in a pool.
* Most running workouts can be completed on a treadmill, although we recommend a running track for a few select sessions.
* This plan is designed specifically to incorporate our SUFSTR training progression. You can learn more about our SUFSTR [here](https://thesufferfest.com/blogs/training-resources/strength-training-faq).
* Please bookmark [this](https://support.thesufferfest.com/hc/en-us/sections/333756984716-Triathlon-Tips-Tricks-Definitions) webpage for future reference as it contains all supplementary information you might need in order to follow this plan successfully.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:16:00 01:47:00
Run x3
01:26:00 01:00:00
Swim x2
01:12:00 01:10:00
Other x1
00:01:00 00:05:00
Workouts Per Week Weekly Average Longest Workout
Bike
02:16:00 01:47:00
Run
01:26:00 01:00:00
Swim
01:12:00 01:10:00
Other
00:01:00 00:05:00

Training Load By Week


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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