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4 Sessions/Wk – Sprint Run Plan for Athletes with a VDOT of 35 or less (Competition)

Browse More Plans

4 Sessions/Wk – Sprint Run Plan for Athletes with a VDOT of 35 or less (Competition)


Tri Training Harder

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4 Weeks

Plan Description

VDOT = 35 or less.
Number of run sessions per week available = 4.

This is a Sprint Triathlon run training plan for the Competition phase, lasting 4 weeks.

This plan is designed for athletes with a VDOT result of 35 or less who are able to train in this discipline 4 times per week. Duration of the sessions are no more than 1 hours and the maximum volume per week is 3 hours. If you are currently unable to train for 1 hour at a time, then we strongly recommend completing one of our pre season plans.

This plan starts at any time you choose.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:25:00 01:00:00
Brick x1
01:07:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
01:25:00 01:00:00
01:07:00 01:30:00

Training Load By Week

This plan works best with the following fitness devices:

Tri Training Harder

Tri Training Harder

Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • 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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