Sprint Triathlon Beginner Plan

Author

Carrie Smith, PT, DPT, USAT and IRONMAN Certified Coach

All plans by this Coach

Length

8 Weeks

Typical Week

2 Swim, 2 Strength, 2 Day Off, 2 Bike, 3 X-Train, 2 Run

Longest Workout

0:24 hrs swim
1:15 hrs bike
0:40 hrs run

Plan Specs

triathlon sprint beginner

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Summary

This 8 week plan is designed for the beginner athlete training for a sprint distance triathlon. No previous race experience is required, but it is recommended that you have been exercising consistently for the last two months, and can complete the following distances:

Swim: 600 yds (breaks allowed)
Bike: 30 minutes
Run or Run-Walk: 30 minutes

This plan will include a benchmark cycling test and several race simulation bricks to help you practice transitions and prepare for race day.

A typical week will include two swims (longest peaks at 1200 yds or m), two bikes (longest peaks at 1.25 hours), two runs (longest peaks at 40 min), two core training sessions, and three foam rolling and stretching sessions, and two rest days per week.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:40
Training Load By Week
Average Weekly Training Hours: 04:40
Average Weekly Breakdown

Carrie Smith, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.

Back to Plan Details

Sample Day 1

0:20:00
732m
Aerobic Endurance Swim 1a

4x50 WU choice :20

Drills (can use fins):
2x50 as 25 SK, 25 swim :20
2x50 SK3R :20
2x50 Build :20

Main Set:
8x25 z4, :20

2x50 Cool Down :20

Sample Day 1

0:20:00
Core Circuit 1

Core Circuit:
15 sec prone plank
10x hip abduction
15 sec side plank right
10x bird dog
15 sec side plank left

Sample Day 3

0:33:30
24.5TSS
Building Intensity 1a

10 min WU
2x1 min HC with 1 min recovery
2x1 min Build (start z4, finish z5) 1 min recovery
5x1 min z4 with 1:30 min recovery
Cool Down

Sample Day 3

0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 4

0:30:00
Running Drills 1a

10 min WU
Drills (walk back to start for recovery)
2x20 sec Skipping
2x20 sec Butt Kicks
2x15 sec Running Strides

z2 rest of run

5 min CD

Sample Day 4

0:20:00
Core Circuit 2

Core Circuit:
10x roll up
10x hydrant with hip extension
15 sec side plank right
10x single leg bridge
15 sec side plank left

Sample Day 6

0:20:00
777m
Swim Building Intensity 1a

4x50 WU choice :20

Drills (can use fins):
2x50 as 25 CU,25 swim, :20
2x50 as 25 CF, 25 swim :20
2x50 Build :20

Main Set:
2x50 z4, :30 rest
50 kick with board easy :20
4x25 z4, :15 rest

2x50 Cool Down :20

Sprint Triathlon Beginner Plan

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