Sprint Triathlon Training Plan - Level 5

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

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 2
0:55:00

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 3
0:27:00
1234m

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 3
0:30:00

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 4
0:45:00

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

Sample Day 5
0:30:00

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

Sample Day 5
0:02:00

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

Sample Day 5
0:31:00
1417m

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

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.