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Sprint Distance Training Plan | 12 Weeks | 6-10hrs/wk

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Sprint Distance Training Plan | 12 Weeks | 6-10hrs/wk

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

RPG Coaching

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Sprint Distance Training Plan | 12 Weeks | 6-10hrs/wk


**Price is in US dollars**



RPG


The RPG Sprint Distance Training Plan:


It's certainly true that every race distance in triathlon brings its own challenges and a different type of suffering. Just because the sprint distance is the shortest of the conventional race distances doesn't make it the easiest as it's learning to sustain a very high intensity over the typical distance ranges of 500-750m of swimming, 15-25km of riding and 3-6kms of running.

Fear not, while there is no avoiding suffering on race day over this race distance, you can be confident that if you follow this plan and train in the correct zones that you'll be well prepared for the event and get a great time for you for the race day effort you put in. It will all be worth it when you cross that finish line.


Plan objectives:


Swimming:


  • Develop efficient swim technique to conserve energy.

  • Build swim endurance for the 1.5km swim.

  • Incorporate interval training to improve speed and anaerobic capacity.

  • Practice open water swim techniques to simulate race conditions.

    • Cycling:


  • Build cycling endurance for the 40-kilometer distance.

  • Focus on both aerobic and anaerobic conditioning.

  • Incorporate interval training and strength endurance repeats to enhance strength and power.

    • Running:


  • Develop aerobic efficiency and endurance to run 10kms well even with muscle glycogen stores partially depleted.

  • Include interval training and tempo runs to improve speed and your running anaerobic threshold.

  • Brick runs' to improve running off the bike to adapt to the transition from cycling.

  • Pay attention to proper running form and technique.


    • Strength and Flexibility:


  • Include strength training to enhance overall muscular endurance and lower the chance of injury.


    • Nutrition and Hydration:


  • Tips throughout to better optimise achieving the session goals and ensure optimal recovery.


    • Modified Race Simulation/s:


  • Incorporate race-specific simulations, including brick workouts (back-to-back bike and run sessions).

  • Practice pacing, hydration and fuelling strategies to optimizse performance on race day.


    • Complement your training plan with community connection and more with your FREE 16 WEEKS trial to the RPG online community.

    RPG


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    Training Plan Sample Week

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Swim x4
    		02:38:00 01:00:00
    Run x4
    		01:57:00 01:00:00
    Bike x3
    		02:58:00 01:35:00
    Strength x1
    		00:36:00 00:30:00
    Other x1
    		00:10:00 00:25:00
    Workouts Per Week Weekly Average Longest Workout
    Swim
    		02:38:00 01:00:00
    Run
    		01:57:00 01:00:00
    Bike
    		02:58:00 01:35:00
    Strength
    		00:36:00 00:30:00
    Other
    		00:10:00 00:25:00

    Training Load By Week


    This plan works best with the following fitness devices:

    • Power Meter
    • Heart Rate Monitor
    • GPS

    All supported devices

    Tim Reed

    RPG Coaching

    RPG Coaching is a team of expert coaches working with athletes from beginners through professional Ironman Champions. Visit www.rpgcoaching.com for more details.

    View all Training Plans by this Coach
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    • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

    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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