Sprint Triathlon Training Plan - Level 8
Author: Matt Fitzgerald
Length: 12 Weeks
Tags: triathlon, sprint
Typical Week: 1 Custom, 4 Swim, 4 Bike, 5 Run
Longest Workout:
1:02 hrs swim
2:15 hrs bike
1:10 hrs run
Author: Matt Fitzgerald
Length: 12 Weeks
Tags: triathlon, sprint
Typical Week: 1 Custom, 4 Swim, 4 Bike, 5 Run
Longest Workout:
1:02 hrs swim
2:15 hrs bike
1:10 hrs run
Sprint Triathlon Training Plan - Level 8
The Level 8-10 Sprint Triathlon Training Plans are best thought of as crash training plans for triathletes with a sound base of swim, bike, and run fitness who, for whatever reason, decide they want to peak for a sprint triathlon soon – in 12 weeks. The Level 8 plan is a good fit for those who are prepared to handle 12 workouts per week but are not accustomed to such frequency of training.
The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 8 plan begins with 8,200 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 11,050 yards of swimming, 6 hours and 45 minutes of cycling, and 3 hours and 40 minutes of running in Week 11.
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 4 x 200 @ moderate aerobic intensity, RI=0:10
4 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 40 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today's main run workout.
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.