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12 week triathlon sprint distance program (beginner to intermediate)

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12 week triathlon sprint distance program (beginner to intermediate)

Author

Kate Murray (Roberts) Olympic triathlete

All plans by this Coach

Length

12 Weeks

Plan Description

Prepare for a sprint-distance triathlon: swim = 750m, cycle = 13 miles/20km, run = 5km (race distances may vary slightly).
The plan is intended for a triathlete who would like to comfortably finish a sprint distance triathlon.
The plan is for 12 weeks, culminating with your race.
The weekly average training hours are between 2-5 hours and include 1 swim sessions, 2 cycle sessions, 2 run sessions and 1 strength session.
Training zones are based on perceived effort

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
00:52:00 00:50:00
Bike x2
02:03:00 01:40:00
Swim x1
1,017m 1,200m
Strength x1
00:24:00 00:40:00
Other x1
00:05:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
00:52:00 00:50:00
Bike
02:03:00 01:40:00
Swim
1,017m 1,200m
Strength
00:24:00 00:40:00
Other
00:05:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Kate Murray (Roberts)

Kate Roberts Triathlon Coaching

Meet Coach Kate, a two-time Olympian triathlete who proudly represented South Africa at the Beijing 2008 & London 2012 Olympic Games. After concluding her professional racing career in 2014, she discovered her true passion for coaching. Now, she enjoys helping athletes excel in triathlon, running, & cycling. She is also an accredited Life Coach & dedicated to supporting and inspiring others on their journeys. Coach Kate assists athletes from all over the world. Please feel free to get in touch!


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Refund Policy

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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