Sprint- full plan-9hrs-3-10wks-TC
Author
Tim Crowley
All plans by this CoachLength
10 Weeks
Typical Week
3 Swim, 3 Bike, 3 Run, 1 Day Off
Longest Workout
0:50 hrs swim
1:15 hrs bike
1:00 hrs run
Plan Specs
triathlon sprint beginner
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Stats
Sample Day 1
300 wu;
4x 50 build/ri 20s; 3x300 TT/ 30 sec rest 300 cd
Sample Day 2
WU: 10 min
MS: 3x 2 m in at 90+ rpm/ 2 min easy spin
CD: 10 min
Sample Day 2
Endurance run. Stay in zone 2-3. Focus on a relaxed, fast turnover.
Sample Day 3
WU: 50 sw/ 50 bs/ 50 bk
MS: 4x 50 kick w/ fins and board /ri 20s
3x 100 pull/ ri 20s
CD: 50 bk
Sample Day 3
Endurance run. Stay in zone 2-3. Focus on a relaxed, fast turnover.
Sample Day 4
WU: 10 min wu Z1
4x ( 30 sec spin ups to 100 rpm/ 30 sec easy
MS: 3x ( 5 min Z3/ 5 min Z2)
CD: 5 min cd
Sample Day 5
gradual warm up over 10-15 min to zone 3. Near end of run, complete 4 x 100m strides on grass or track if appicable. strong relaxed sprint with perfeect form. easy walk/ jog back to start.