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Sprint triathlon training plan - intermediate - 12 week plan

Author

Shannon Barras

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

triathlon sprint intermediate

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Plan Description

This plan is for the intermediate athlete who is comfortable biking 30 miles a week, running 7 miles a week, and swimming 1500-2000 yards at a time.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
0:02 hrs 0:30 hrs
0:02 hrs 0:30 hrs
6mi 4mi
0:45 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
0:02 hrs 0:30 hrs
0:02 hrs 0:30 hrs
6mi 4mi
0:45 hrs 1:00 hrs

Training Load By Week


Shannon Barras

3sportcoaching

I am a Level 1 USAT triathlon coach and have been competing in triathlon for 17 years, racing triathlons from sprints to the 1/2 ironman, and even competed successfully at the World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.

Sample Day 1

15mi
Bike 15 miles - zone 2

Steady ride

Sample Day 2

3mi
3 mile run - easy

easy run

Sample Day 2

1372m
1500 a little of everything

300 swim free
pull 200 free breathe every 5
easy 100
Kick 200 with board easy/fast mixed strokes
swim 2x200 free on interval (15 sec rest between 200s)
easy 100
Swim 4x25 sprint free
easy 100

Sample Day 3

1:00:00
Work out 2

warm up:
3-5 mins easy on the bike, then:
2 rounds of:
5 push ups
20 alternating reverse lunges
2 rounds of:
20 archer squats (alternating)
10 twisties (alternating)

Main set:
50 push ups
50 supermans
50 squats
50 paces of regular crawl (on hands and feet, not knees)
50 jump squats
50 paces of inverted crawl

3 rounds of:
:30 sec jump rope
:30 sec side plank (left)
:30 sec jump rope
:30 sec side plank (right)

3 rounds of
20 regular crunches
20 reverse crunches
20 knee up/kick ups

cool down:
3-5 min easy walk or bike followed by stretching

Sample Day 4

1097m
1200 - some stroke

Swim 200 free
pull 200 free breathe every 3-5-7 by 100
easy 100
kick 100
Swim 2x150 free on race pace
easy 100
Swim 4x25 sprint – 25 stroke, 25 free
easy 100

Sample Day 5

15mi
comfortable ride

zone 2. comfortable ride

Sample Day 6

3mi
run 3 - zone 2

nice steady run - zone 2

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