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16 Week Sprint Triathlon Plan with Strength Training, Tips and Coach Email Support BTF


Karen Parnell

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16 Weeks

Plan Description

This 16-week training plan is designed to get a novice triathlete through a sprint distance triathlon. It is not a complex or hugely time-consuming programme; it will get you to the finish line in good shape.

In order to be able complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 400m continuously, you can cycle for 20 mins and run for 15 mins. You should consult your doctor before embarking on any physical fitness training.

The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. Ideally some of the running session should be done on a 400m track. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.

The Plan Includes:

- Swim, Bike, Run and Strength & Conditioning session
- Train to RPE or Heart Rate
- Access to your coach via email
- Training and Racing Tips

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach and Tutor. She is also a qualified Personal Trainer so all of the S & C sessions are tried and tested.

I also offer an option to change plans if you feel you need more or less volume etc. I also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses, event and time to train but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you and

Good luck with your training and triathlon event!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:21:00 01:00:00
Day Off x1
—— ——
Run x1
4mi 5mi
Strength x1
00:42:00 00:45:00
Bike x1
00:02:00 00:40:00
Brick x1
8mi 19mi
Workouts Per Week Weekly Average Longest Workout
00:21:00 01:00:00
Day Off
—— ——
4mi 5mi
00:42:00 00:45:00
00:02:00 00:40:00
8mi 19mi

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell


Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and nutrition advice.
I'm Karen Parnell, IRONMAN® Certified Coach and British Triathlon Federation (BTF) Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España

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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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