This plan is intended for the beginner to intermediate athlete looking to train for a sprint triathlon.
A typical week consists of 6-7 workouts, and one rest day. Other than brick runs, there are no two-a-days in this plan. You can expect to see two running workouts, two bike workouts and two swims. After a 4 week build, a brick run is added to your Sunday endurance ride. It is advised to add at least two strength training sessions per week as well. If an additional day off is needed, simply double up one of your swims with a run or a bike.
The plan includes structured workouts that should sync with common devices and platforms. GPS for pace in conjunction with a heart rate monitor is recommended. Though neither are required, as the workouts are structured by both perceived effort and heart rate.
This plan has a Monday rest day, but could start any day that falls 12 weeks prior to race day. The plan assumes your triathlon falls on a Saturday.
The plan is built for those who have been relatively active in the previous months, are injury free and can run 15 minutes continuously. It's advised to speak with your doctor before starting a new exercise program.
If you have any questions about this training plan, please reach out at stuartcoaching1@gmail.com
Enjoy!
Kari Stuart offers years of experience in training and coaching with advanced knowledge in endurance strength training and conditioning, mental preparation and race execution.