Beginner Sprint Triathlon--12 weeks

Average Weekly Training Hours 05:15
Training Load By Week
Average Weekly Training Hours 05:15
Training Load By Week

Sample Day 2
0:30:00

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Sample Day 2
0:30:00

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Sample Day 3
0:30:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 3
0:15:00

WU:
MS:
CD:

Sample Day 4
0:20:00

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.

Sample Day 5
0:30:00

WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod. (10”)
#6—50 fast, 50 easy, 100 mod.
CD: 150 easy swim.
Total: 1600

Sample Day 6
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com