Your 16 Week Windsor Sprint Distance Plan from a Level 3 British Triathlon Coach
The Windsor Sprint Distance Triathlon is one of my favourites. What makes it special is the iconic location. You get to swim in River Thames, cycle around Windsor castle and out in to the countryside.
To complete their challenge, you will then run into Windsor Great Park and along the spectacular Long Walk in the shadow of the iconic castle. A truly ‘royal’ route, and one that will linger in your memory.
This plan is designed to take you through the 16 weeks leading up to your Windsor Sprint Distance Triathlon Race (750m Swim, 20km Bike and 5km run).
This plan is based around an open water swim, undulating bike and undulating town run course and the sessions are tailored for this.
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.
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 Transition Brick Sessions
🏋️ Strength & Conditioning sessions to help you prevent injuries from a NASM Certified Personal Trainer
❤️ Train to RPE or Heart Rate structured sessions
📧 Free access to your coach via email
✏️ Training and Racing Tips
My name is Karen and I live in Southern Spain near the IRONMAN® Malaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
Good luck with your training and triathlon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.