Sprint Triathlon Training Plan - Level 5

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:43

Choose this plan if you’re up to doing three workouts per week in each discipline, but wish to stay close to the minimum amount of training that such a schedule entails.

The Level 5 sprint triathlon training plan is appropriate for triathletes who already have a decent base of swim, bike, and run fitness and want to not just finish a sprint triathlon, but finish well. It includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).

The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.

The plan begins with a total of 4,300 yards of swimming, 2 hours and 30 minutes of cycling, and 1 hour and 43 minutes of running in Week 1. It peaks with a total of 5,500 yards of swimming, 4 hours and 20 minutes of cycling, and 2 hours and 32 minutes of running in Week 11.

Sample Day 1
0:55:00
Bike Short Hill Climbs 55 (6x1)

WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 2
0:27:00
1234m
Swim Base + Sprint

WU: 250 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 @ speed intensity, RI=0:20
6 x 25 kick, RI=0:15
CD: 250 @ low aerobic intensity

Sample Day 2
0:30:00
Fartlek Run 30 (6x30)

WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Sample Day 3
0:45:00
Foundation Bike 0:45

WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 4
0:31:00
1417m
Swim Fartlek + Sprint

WU: 250 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 25 @ speed intensity, RI=0:20
6 x 25 kick, RI=0:15
CD: 250 @ low aerobic intensity

Sample Day 4
0:30:00
Foundation Run 0:30

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

Sample Day 4
0:02:00
Running Strides (2x20)

MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today's main run workout.

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.