8-week Sprint Plan for Beginner/Intermediate Triathletes

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8-week Sprint Plan for Beginner/Intermediate Triathletes


Alissa Anderson

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8 Weeks

Typical Week

2 Swim, 2 Run, 1 Bike, 1 Day Off, 1 Brick

Longest Workout

1:10 hrs swim
1:15 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint

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This eight-week sprint plan is a simple to follow plan for beginner to intermediate triathletes. It is a low-to-moderate-volume plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 2 bikes, and 3 runs per week. The weekly volume ranges from 4 to 7.5 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. If your race is on a Saturday, we suggest modifying the final week, rather than starting the plan on a Sunday, so that your long workouts still fall on the weekends. Friday is the rest day as this plan is written and the 4th week is a rest week.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:11
Training Load By Week
Average Weekly Training Hours: 05:11
Average Weekly Breakdown

Alissa Anderson

Anderson Precision Coaching

There are no short cuts to achieving your goals, but with guidance from Anderson Precision Coaching, you can ensure that you train as efficiently and effectively as possible to achieve your goals. Owner, USAT Coach, and SFG Kettlebell Instructor Alissa Anderson helps endurance athletes and health-seekers alike improve their quality of movement and unlock their athletic potential. Keep doing what you love for life and do it better! Train smarter!

Sample Day 1

Endurance Swim, 10 x 50

RTB coached swim or
1000 yards including a main set of:
10 x 50 yards at a comfortable pace (rest 15 - 30 sec. between 50's)

Sample Day 2

Speed Skills, Pick-ups

10 minute jogging warm-up, stretch
Then: Run 15 minutes at a moderate pace and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries
Cool-down jog 10 min.

Sample Day 3

Endurance Swim, 100's, 50's

1200 yards including a main set of:
4 x 100 yards comfortable pace (15 - 30 sec. Rest Intervals, or RI's); 6 x 50 yards at a moderate pace (10 sec. RI)

Sample Day 4

Speed Skills, Accelerations

Ride for 40 minutes on a flat course at a comfortable pace with quick cadence (90 rpm). include 5 x 20 second accelerations within the ride (2 min. RI).

Sample Day 6


JOIN an RTB Saturday run workout...

Or go solo....
3 - 4 miles easy to moderate pace. Rolling terrain is best.

Sample Day 7

Endurance Brick

Bike at a comfortable pace for 45 min. Try to get in 8 - 10 miles. Then immediately transition to an easy 15 min. run. Consider joining an RTB bike ride.

Sample Day 8

Endurance Swim, 12 x 50

RTB coached swim or
1200 yards including a main set of:
12 x 50 yards at a comfortable pace (rest 15 - 30 sec between 50's)

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