Sprint Triathlon - Level 1 (www.pranaendurancetraining.com)

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Sprint Triathlon - Level 1 (www.pranaendurancetraining.com)


Frank Campo

All plans by this Coach


14 Weeks

Typical Week

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

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint beginner weightloss time goal multi day hr based pace based strength base period

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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This 14 week Sprint triathlon training plan. It encompasses a safe volume building progression for all disciplines, Swim-Bike-Run. An excellent plan for beginners and intermediate athletes. This plan will allow you to train smart and avoid injury. The perfect plan for the self coached athlete or those on a budget.

By purchasing this plan you have access to contact me to discuss details about this plan and your specific racing needs. If you are looking for more personalized training plans, or have any questions please email me at frank@pranaendurance.com


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:35
Training Load By Week
Average Weekly Training Hours: 03:35
Average Weekly Breakdown

Franklin Campo

Prana Endurance Training

Prana Endurance Training is an online personalized coaching service for those who are looking to improve in their running and in the sport of triathlon. Athletes who want to improve their race times benefit the most from my training program. I will work with you to develop a plan unique to fit your schedule, capitalize on your strengths and improve upon your weaknesses.

Sample Day 1


Easy ride

Sample Day 2

Easy Run

Easy Run
3x6 sec. strides

Sample Day 5

Long Run

Easy Miles

Sample Day 6

Long Ride

60min easy ride

Sample Day 8

Easy run - AM

Easy Run

Sample Day 9


60 min Easy ride with internals
1X10min hard interval

Sample Day 10

Swim - High-elbow catch & Strong Kick

WU - 2x100
50 swim/ 50 streamline kick on your back

Drill-Set= 8x50
50 one arm with kickboard (right)
50 one arm with kickboard (left)
50 one arm with kickboard (25 right/25 left)
50 swim concentrate on high elbow catch

Main Set =
4x75 free
4x25 kick with board

CD =
100 swim easy

$79.99 - Buy Now