15-Week Sprint Distance Training Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:59

Beginner to Intermediate Sprint Distance Triathlon Training Plan

Sample Day 1
0:35:00
Steady Run with Tempo Finish

Following a 10 minute warm up run steady pace in h/r zones 1 - low zone 3. For the final 5 minutes of the run push h/r into high zone 3 and low zone 4. 10 minute walk cool down.

Sample Day 2
0:45:00
Yoga Video

Watch and follow along on a video Yoga workout

Sample Day 4
0:10:00
Transition Run/walk - Short

Following the ride transition to this short run. High cadence 30+ right foot strikes per 20 seconds, h/r zones 1 - low 3.

Sample Day 4
0:45:00
Yoga Video

Watch and follow along on a video Yoga workout

Sample Day 7
0:35:00
Rolling hills seated

Ride primarily in h/r zones 1-2 on a rolling course. Mostly seated on hills to build & maintain hip strength. Recover on the down hills. Small and big chain rings.

Sample Day 8
0:30:00
Steady Run with Tempo Finish

Following a 5 minute warm up run steady pace in h/r zones 1 - low zone 3. For the final 10 minutes of the run push h/r into high zone 3 and low zone 4. 5 minute walk cool down.

Sample Day 9
0:45:00
Yoga Video

Watch and follow along on a video Yoga workout