Sprint Triathlon - Intermediate - 12 Weeks - Sunday Race

Average Weekly Training Hours 06:59
Training Load By Week
Average Weekly Training Hours 06:59
Training Load By Week

Designed for: Intermediate to Advanced Triathletes.

Created by: Coach & Exercise Physiologist Joan Scrivanich, an official Training Partner of the Jersey Girl Triathlon.

Joan Scrivanich is an Exercise Physiologist & Coach who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 30 minutes, swim 1800 yds, and bike 45 minutes.  The weekly volume of the plan starts at 5 hours for the first week and peaks at 9:40.

Questions? E-mail Coach Joan at Joan@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 1
0:30:00
960m
Swim Drill Session

W/U:
250 as 200 choice/50 kick
.
Main Set: 3 x
.
25 free breathing on right side w/ 10-20 sec rest
25 free breathing on left side w/ 10-20 sec rest
50 drill w/20 sec rest
50 free
50 kick
.
C/D: 
200 mixed strokes

Sample Day 2
0:30:00
Running Drills

The focus of this workout is on improving technique with drills, not getting in a steady run.
It is best done at a track, park, or other open area.
.
W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
Run 1 lap on the track barefoot.
Focus on running light & landing midfoot.
.
Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
(Running barefoot is optional. The point is to get the feeling of landing midfoot. If you're comfortable with running barefoot and it's safe and the conditions are good, then go ahead & include it as a drill.)
.
Perform 50 - 100 m of various drills
(see below for examples)
.
4 x 50-100m Strides w/full recovery
.
C/D:
Cool down with left over time at zone 2 effort, on soft surface if possible.
.
The main goal of this workout is to improve running technique and form

Sample Day 2
0:30:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 3
0:45:00
1646m
Strength Swim

W/U:
200 drills
2 x 100 with perfect technique
.
Main Set:
.
200 with pull buoy w/20 sec rest
200 with pull buoy and paddles w/30 sec rest
200 with closed fist w/30 sec rest
200 with pull buoy w/20 sec rest
200 descending by 50s
.
C/D:
6 x 50 as 25 back/25 breast
100 easy

Sample Day 4
0:35:00
Short Bike

W/U: 
10min easy spin @ 90rpm+ with mixed terrain @ Z2-Z3 effort
.
Main Set:
.
2 x 7min @ Z4 effort with 2-4min recovery spin at Z2 between sets.
.
Focus on holding a racing position over similar terrain to what you are planning to race over.
Keep cadence high 85-90rpm+
Remember to stand and stretch out once after every set so you do not tighten up.
.
C/D: 
Cool down with remaining time 
easy spin @ 90rpm+ with mixed terrain.

Sample Day 4
0:30:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 6
0:30:00
Long Run

W/U: 
10min easy warm up
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
2 x 5min @ upper zone 3 lower zone 4 with 2min easy recovery jog between sets. 
.
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with remaining time at zone 2 effort, once again on a soft surface if possible.
.
The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

Joan Scrivanich
|
Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their full potential.