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8-week Sprint Plan for Beginner/Intermediate Triathletes


Alissa Anderson

All plans by this Coach
3.25 (4)


8 Weeks

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Plan Description

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 Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:34 hrs 1:10 hrs
1:30 hrs 1:00 hrs
0:53 hrs 1:15 hrs
Day Offx1
—— ——
1:13 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:34 hrs 1:10 hrs
1:30 hrs 1:00 hrs
0:53 hrs 1:15 hrs
Day Off
—— ——
1:13 hrs 2:00 hrs

Training Load By Week

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!