Sprint Triathlon Training Plan - Level 3

Author

Matt Fitzgerald

All plans by this Coach

Length

12 Weeks

Typical Week

1 Custom, 2 Swim, 2 Bike, 2 Run

Longest Workout

0:38 hrs swim
1:30 hrs bike
0:50 hrs run

Plan Specs

triathlon sprint

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Summary

Choose this plan if you have already started swimming and running, at least, but you still wish to train conservatively for your a sprint triathlon.

The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)

The Level 3 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.

The Level 3 plan begins with a total of 1,650 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,125 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 28 minutes of running in Week 11.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:45
Training Load By Week
Average Weekly Training Hours: 03:45
Average Weekly Breakdown

Matt Fitzgerald

80/20 Endurance

I offer three tiers of coaching service to endurance athletes:

*Readymade training plans for runners, triathletes ultrarunners, and obstacle course racers of all levels. $19.95 to $84.95.

* Custom training plans. Simply fill out a questionnaire, submit it to me, and I will build you a unique training plan from scratch, fully individualized to your needs. $15/week for runners, $20/week for triathletes.

* One-one-one coaching. $400/month for runners, $500/month for triathletes.

Back to Plan Details

Sample Day 1

0:17:00
777m
Swim Base

WU: 200 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
CD: 200 @ low aerobic intensity

Sample Day 2

0:30:00
Foundation Bike 0:30

WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3

0:25:00
Foundation Run 0:25

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 4

0:17:00
777m
Swim Base

WU: 200 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
CD: 200 @ low aerobic intensity

Sample Day 5

0:30:00
Foundation Bike 0:30

WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 6

0:25:00
Foundation Run 0:25

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 8

0:21:00
960m
Swim Base

WU: 200 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Sprint Triathlon Training Plan - Level 3

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