10-week Beginner Sprint Training Plan

Average Weekly Training Hours 02:29
Training Load By Week
Average Weekly Training Hours 02:29
Training Load By Week

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

Sample Day 1
457m
Swim - Technique, 150 yds endurance

You will need: goggles, swimsuit. Optional gear: swim cap, ear plugs/nose plugs if preferred, kick board.

*The average pool is 25 yards or 25 meters.

Before you start: push off the wall to work on streamline 4 times, stop when out of breath and walk back. (see notes below in pre-activity section for more info).

Warm-up
4 x 25 yards (or m) freestyle --all very easy with breaks after each length of the pool.

Drill:
2 x 25 yards catch drill *see notes below
2 x 25 yards kick (focus on kick, use kick board if available)

Main Set:
150 yards continuous, relaxed and steady/easy pace.
4 x 25 yards alternating each length between fast and easy

Cool-down:
2 x 25 yards very slow and easy.

Sample Day 1
0:10:00
Run

Run 10 minutes after swimming, easy and relaxed pace. Take walk breaks if needed.

Sample Day 2
0:30:00
Recovery Day, Cross-train, Strength, or Yoga

You can take today off, or do 20-30 minutes of cardio (such as elliptical, mountain biking, easy bike or run), strength or yoga.

Sample Day 3
0:30:00
Bike-easy pace

You will need: a road/hybrid/mountain/triathlon bike, helmet, sunglasses, bicycle cleats or running sneakers.

Before you start: pump your tires up to the recommended PSI (listed on tire), make sure your brakes and gears are working, and that the bike is in good working order and is safe to ride (a bike shop can help you if needed).

Try to find a flat road or course to bike on.

Workout:
Ride outside (or inside on trainer or gym bike if the weather is poor) for 30 minutes easy and steady paced. You should feel comfortable the entire time with the ability to hold a conversation.

Sample Day 5
0:15:00
Easy Run + Core

Prior t your run, walk and warm up properly with light aerobic activity (walking, jumping jacks, knee lifts/kicks, skipping, etc.)

Then: run for 10 minutes, steady and easy paced. Take walk breaks if needed.

Cool down: Walk after and stretch! Add about 5 minutes of core work (planks, crunches, etc.)

Sample Day 6
0:30:00
Brick Ride: Varied Terrain

Bike for 30 minutes outside. Try to select a road or course with varied terrain (flat sections and hills). Focus on smooth pedaling throughout and efficient gearing as you go up and down the hills. Cool down: pick up the cadence for the last 5 minutes of the ride by getting into an easier, lighter gear. Cadence is rate at which a you pedal/turning the pedals, known as Revolutions Per Minute (RPM).

Sample Day 6
0:05:00
Brick Run

Quickly transition to your brick run by taking off helmet and putting on running gear (shoes, visor). Easy run for 5 minutes. Walk after to cool down and stretch!

Tiffany Woods
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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-intermediate athletes for 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.