10-week Beginner Sprint Training Plan
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
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
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 | |
|---|---|---|---|
|
|
00:47:00 | 00:40:00 | |
|
|
1,157m | 1,097m | |
|
|
01:21:00 | 01:10:00 | |
|
|
—— | —— | |
|
|
00:18:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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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