10-week Beginner Sprint Training Plan
Tiffany Woods - Multisport Performance CoachingAll plans by this Coach
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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!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:47 hrs||0:40 hrs|
|1:20 hrs||1:10 hrs|
Day Off x2
|0:18 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:47 hrs||0:40 hrs|
||1:20 hrs||1:10 hrs|
||0:18 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: