Your 19 Week Sprint Distance Advanced Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This plan is intended for athletes seeking to achieve a podium in their next sprint event and top in the Age Group and who have previously completed at lease one triathlon of any distance or have a strong history on one of the three disciplines.
Before you begin you should comfortably swim, bike and run for 60 minutes.
Your plan includes:
- Swimming, Cycling, Running and S&C Sessions
- Training and Racing Tips
- Strength session to help avoid injuries
- Video and written sessions
- Heart Rate and RPE Session Targets for Swimming
- Power targets for Cycling and Running for Zwift, Wahoo, Rouvy, STRYD, Garmin, Coros etc
- FORM smart goggles swim sessions
- Email Access to Coach
The weekly training volume starts at approximately 9 hours in week 1 and peaks at approximately 12 hours in week 13.
You should consult your doctor before embarking on any physical fitness training.
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. 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.
My name is Karen and I live in the mountains of Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
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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.