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10-week Beginner Sprint Training Plan

Author

Tiffany Woods - Multisport Performance Coaching

All plans by this Coach

Length

10 Weeks

Plan Description

This 10-week easy-to-follow training plan was designed specifically for beginner triathletes participating in short-course / sprint triathlons. A base level of fitness is recommended however not required. It is recommended that athletes can swim 100 yards or meters prior to training and have basic biking skills.

Each week, athletes will be given 4-6 days of structured workouts to develop skills and comfort in swimming, cycling and running. Throughout the training plan, an optional day of cross-training is offered, or this can be used as a recovery day.

Week 4 and 7 are lower in volume, as these weeks are meant as recovery weeks so that your body can adjust and recover from the training. Week 10 is called taper week, as you will reduce the workout volume and intensity so that you arrive at race day feeling fresh and energized!

If you are strong in a particular discipline (i.e. swimming), you can add to the volume and intensity of those workouts based upon your current fitness level and training.

Participants of the plan can email the plan creator, Tiffany Woods at Multisport Performance Coaching, to ask questions relevant to the plan. Thank you for choosing this training plan for your event and we wish you the best of luck!

tiff1786@gmail.com

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
00:47:00 00:40:00
Swim x2
1,157m 1,097m
Bike x2
01:21:00 01:10:00
Day Off x2
—— ——
Other x1
00:18:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
00:47:00 00:40:00
Swim
1,157m 1,097m
Bike
01:21:00 01:10:00
Day Off
—— ——
Other
00:18:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

Tiffany Woods

Multisport Performance Coaching

Tiffany has been a triathlete since 2008 and coaching athletes since 2016; her greatest passion is helping athletes achieve their highest level of success through communication, planning, and implementation. She specializes in developing plans for beginner-advanced athletes in sprint, Olympic, 70.3 and full Ironman distance races. Your family, career, and lifestyle are important, and Tiffany will help you achieve your goals by giving you a plan that fits in the everyday context of your life.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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