12 weeks to your first SPRINT triathlon

Average Weekly Training Hours 04:02
Training Load By Week
Average Weekly Training Hours 04:02
Training Load By Week

This 12 week SPRINT distance training plan is geared towards a beginner triathlete. This plan includes two rest days on Monday and Friday. This plan assumes that the athlete can run for 20 minutes, ride for 30 minutes and swim for 15 minutes. Completion is the main goal of this plan. Longer workouts are written for Saturday or Sunday. Total weekly hours range from 3.5 to 6. Please contact Scott Iott at siott@trainingbible.com if you have any questions. Happy Training.

Sample Day 2
0:19:59
Fast 50s-20 minutes 1000yds

WU: 400 easy swim.

MS:

4 x 50 very fast (30”).

50 kick easy.

4 x 50 very fast (30”).

50 kick easy.

CD: 100 easy swim.

Total—1000

Sample Day 2
0:30:00
Home Strength Routine

Do all the exercises you can without a gym. Try to get in at least 2 good sets of push-ups, pull-ups, sit-ups, mountain-climbers, single leg squats with body weight, and planks.

Sample Day 3
0:30:00
Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 4
0:30:00
75s descending-1100yds

WU:

50 pull, 50 kick, 50 swim done twice.

MS: Recoveries are indicated in parentheses as seconds.

3 x 75 descending times (30”).

50 kick easy.

3 x 75 descending times (30”).

50 kick easy.

3 x 75 descending times (30”).

50 kick easy.

1 x 75 fastest of workout (easy 25 swim).

CD: 100 easy swim.

Total—1150

Sample Day 4
0:30:00
Moderate effort, seated

Ride on rolling course. Big chain ring. Focus on endurance not speed. Seated on most hills.

Sample Day 6
0:45:00
Brick-30 ride, 15 run

Bike about 30 minutes easy to moderate intensity, then run 15 minutes easy. Walk 5 minutes for cool down.

Sample Day 7
0:30:00
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Scott Iott
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Training Bible

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.