From Couch to Sprint Triathlon Plan
Author
Shannon Barras
All plans by this CoachLength
12 Weeks
Typical Week
2 Day Off, 1 Bike, 2 Swim, 2 Run
Longest Workout
0:30 hrs swim
0:20 hrs run
Plan Specs
triathlon sprint beginner
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Summary
This plan assumes you have some level of activity, but have not been training. It assumes you can swim the length of the pool, bike for 5-10 miles and jog a little.
It is set up for a beginner triathlon which would have a pool swim of a 250-500 meter or yards length, a 10-15 mile bike and a 5 k run.
Your weekly training will get up to around 3 hours for the week.
I can be available for questions via email. If you don't understand a drill or part of the plan. shannon@3sportcoaching.com
Stats
Sample Day 1
Can be on a stationary bike if you like. If stationary, ride for 20 mins
Sample Day 2
Swim 25 x 2 rest :15 after each 25
kick 25 x 2 rest :15 after each 25
Swim 25 x 4 rest :15 after each 25
kick 25 x 2 rest :15 after each 25
swim 25 x 2 rest :15 after each 25
Sample Day 3
walk 5 mins, run 2 mins, walk 2 mins, run 2 mins, and so on until you complete 1 mile
Sample Day 4
Swim 25 x 4 rest :15 after each 25
pull (with pull buoy and paddles) 2 x 50
swim 25 x 4 rest :15 after each 25
kick 25 x 2 rest :15 after each 25
swim 25 x 2 rest :15 after each 25
Sample Day 5
nice and easy. just have fun
Sample Day 6
Walk 5, Run 5 mins mins and so on until you cover 2 miles
Sample Day 8
Can be a stationary bike, if you like. If a stationary bike ride for 20 mins