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FIRST TIME SPRINT DISTANCE TRAINING PLAN | 12 weeks | 4-7 hours/wk

Author

John Stein, USAT L1 Coach

All plans by this Coach

Length

12 Weeks

Plan Description

Are you looking to tackle your first Sprint triathlon but unsure where to start?


This 12 week, easy-to-follow training plan is built specifically for first time triathletes ready to jump into their first sprint-distance race. A base level of fitness is recommended, however not required. Workouts are structured around your Rated Perceived Exertion (RPE) which measures intensity of each workout, so this is ideal for new triathletes who don't have a power meter or HR monitor for training.


This training plan is structured into four mesocycle training blocks, with a 2 week taper in preparation for race day:
1. Mesocycle 1: Base (Weeks 1-2)
2. Mesocycle 2: Build #1 (Weeks 3-5)
3. Mesocycle 3: Build #2 (Weeks 6-8)
4. Mesocycle 4: Peak (Weeks 9-10)
5. Race/Taper Week (Weeks 11-12)


This plan provides athletes with a structured swim, bike, run or brick workout for 4-5 days per week, with at least two recovery days each week. Swim workouts are based on distance, while bike and run workouts are based on duration. Additionally, longer duration workouts are planned for the weekends, but can be shifted as need based on the athlete's personal schedule.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:29:00 01:20:00
Bike x2
01:59:00 01:40:00
Swim x2
3,225m 2,500m
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
01:29:00 01:20:00
Bike
01:59:00 01:40:00
Swim
3,225m 2,500m
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

John Stein, USAT L1 Certified Coach

Become Limitless Triathlon

Training Philosophy: With the belief that becoming a successful endurance athlete should never come at the cost of sacrificing personal of professional happiness, my fundamental approach when coaching is focused on achieving a healthy balance between your athletic endeavors and personal responsibilities.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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