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Doddsy's Starter base plan for Sprint Triathlon


Tony Dodds

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11 Weeks

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Plan Description

Just starting off with Triathlon? have some sort of fitness capability?
Here is a Base 8 week Triathlon plan formed by myself (Olympic and Commonwealth Games Triathlete).

Focused on Aerobic fitness, all swimming has specific technique sessions and written programs to get you better with every session.

Running increases gradually but mainly sticking to the Aerobic system.

8 weeks and we shall have you ready to kick into gear for the upcoming season!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:02 hrs 1:30 hrs
1:00 hrs 1:10 hrs
3:04 hrs 3:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:02 hrs 1:30 hrs
1:00 hrs 1:10 hrs
3:04 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, 1 Olympics, 2 Commonwealth Games. Coaching even during that time from ITU short distance athletes to Ironman and Kona Participants.

I My philosophy is that one programme doesn't suit all, if you work a 40-60 hour week you can not train like a professional Athlete, so we have to adjust so that you can get a balance of Training, Family, Work, and social time and don't feel like you can't do one of them. In life it is all about balance.