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
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Summary
Beginner to Intermediate Sprint Distance Triathlon Training Plan
Stats
Sample Day 1
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
Watch and follow along on a video Yoga workout
Sample Day 4
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
Watch and follow along on a video Yoga workout
Sample Day 7
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
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
Watch and follow along on a video Yoga workout