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Intermediate Triathlete Sprint Distance Program (12 weeks)

Author

Justin Roeder

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Length

12 Weeks

Plan Specs

triathlon sprint beginner

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Plan Description

Beginner Sprint Triathlon Finisher Plan

Overview: This is the perfect plan for anyone that wants to successfully complete their first sprint triathlon. Athletes who can follow and complete this training plan should feel confident going into their first sprint triathlon. Please note that each sprint triathlon distance varies. Upon completion of this training plan an athlete will be able to swim upwards of 750 meters, bike 12 miles, and run 3.1 miles. Please note this is the minimum that is recommended to do before completing your first sprint triathlon. If you find yourself with more energy and time available to train, I would recommend you add either swim or bike time rather than extra run miles. Swimming and biking are non-weight bearing activities whereas running more increases the likelihood of overuse injuries for beginners. adding more run volume, but you can always add more walking or other physical activities throughout the week.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:01 hrs 0:50 hrs
1:37 hrs 1:30 hrs
0:51 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:01 hrs 0:50 hrs
1:37 hrs 1:30 hrs
0:51 hrs 0:40 hrs
—— ——

Training Load By Week


Justin Roeder. Pro Triathlete 2013-2016. USA Triathlon Level 1 Coach.

Roeder Multisport.com: Running and Triathlon Coaching

USA Triathlon Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!

Sample Day 1

0:20:00
20-25 min zone 2 run

If you feel like you can handle more, add 5-10 minutes easy. Make sure you look ahead to this week and the next. It is better to complete each workout as planned than it is to add extra today and take a day off down the road.

Warm up:
5 minute easy walk to warm up the muscles

Main workout:
20-25 minute zone 2 (easy aerobic) run

Cool down:
5 minute walk to flush the legs out

Sample Day 2

0:45:00
45 min zone 2 ride

Note your effort level on how zone 2 feels. Practice drinking water while riding as well

Sample Day 2

0:15:00
8-10 x 50 yard min of zone 2 swim

Main workout:


8 - 10 x 50 yard freestyle swimming with 30 sec recovery depending on your swimming ability level and background

Sample Day 3

0:20:00
20-25 min zone 2 run

Warm up:
5 minute easy walk to warm up the muscles
 
Main workout:
20-25 minute zone 2 (easy) run

Cool down:
5 minute walk to flush the legs out

Sample Day 4

0:30:00
30 min zone 1 ride

Just like the other runs and swims you can add 5-10 minutes extra if you feel like you need more riding already.

Warm up:
5 minute easy spinning to warm up the muscles

Main workout:
25 minute zone 1 (easy) ride with cadence (rpm) @ 85-95

Sample Day 4

0:20:00
4-5 x 150 yard zone 2

Workout:

Warm up:
4 x 50 yard freestyle swimming with 30-60 seconds recovery

Main workout:
4-5 x 150 yard freestyle zone 2 with 30 second rest

Cool down:
4x50 yard freestyle swimming

Sample Day 5

0:20:00
20-25 min zone 2 run

Warm up:
5 minute easy walk to warm up the muscles
 
Main workout:
20-25 minute zone 2 (easy) run

Cool down:
5 minute walk to flush the legs out

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