15-Week Sprint Distance Training Plan

Author

Barry Stokes

Length

15 Weeks

Typical Week

4 Run, 4 Strength, 3 Bike, 3 Swim, 1 Day Off, 1 Custom

Longest Workout

1:00 hrs swim
1:10 hrs bike
0:50 hrs run

Plan Specs

triathlon sprint beginner intermediate

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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Summary

Beginner to Intermediate Sprint Distance Triathlon Training Plan

Stats

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

Back to Plan Details

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

15-Week Sprint Distance Training Plan

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