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Sprint Distance Triathlon Training Program - Beginner and Masters - 20 week Saturday Race

Author

Mark Terry

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Length

20 Weeks

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Plan Description

PURPOSE: This is a beginner/Masters level Sprint Distance training plan intended for use by an age group triathlete. Training time ranges from 4 hours up to 6.5 hours of weekly training.

Purchase of this plan includes:
✔ Triathlon Training Manual
✔ email access to a USAT certified coach

The goal is to gradually build fitness while building confidence. Every workout has a purpose labeled by the training zone (i.e Bike Z3). These can be accomplished by using RPE, Heart rate, and/or power meter for bike. Training zones are established via metabolic testing, calculations based on age, and/or Benchmark testing (included in the plan).

With the busy age group athlete in mind, weekday workouts have light volume of 1 to 1.5 hours, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested.

By the end of the 20 week training cycle, you will have a high level of fitness required to successfully complete a Sprint distance event (750 meter swim, 20 K bike, and 5 K run).

I want to wish you luck with your training and racing this season and thank you for using this training plan.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
1:50 hrs 1:15 hrs
Bikex2
2:04 hrs 1:30 hrs
Swimx2
1:29 hrs 0:45 hrs
Strengthx2
0:46 hrs 0:30 hrs
Brickx1
—— ——
Day Offx1
—— ——
Customx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:50 hrs 1:15 hrs
Bike
2:04 hrs 1:30 hrs
Swim
1:29 hrs 0:45 hrs
Strength
0:46 hrs 0:30 hrs
Brick
—— ——
Day Off
—— ——
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Mark Terry

EDH Fitness

My mission is to help people of all ages and abilities accomplish their goals.

IRONMAN and USA Triathlon Certified Coach, Personal Trainer, and F.I.S.T Certified Bike fitter. All distance triathlon training including strength training, nutrition guidance, and race planning.

Private one-on-one triathlon coaching or customized training plans developed around your schedule, goals and current abilities...beginner, Intermediate, and Masters.