8 week Beginner Adult Sprint Distance Plan

Author

T3Multisports LLC

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 2 Run, 2 Swim, 2 Bike

Longest Workout

1:00 hrs swim
1:30 hrs bike
1:15 hrs run

Plan Specs

triathlon sprint beginner intermediate

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Summary

This training plan is designed for adults looking to compete in sprint distance triathlons. Novice to intermediate level athletes should benefit most from this plan. The workouts will follow a periodization approach to your training. Included with the swim, bike and running workouts are various drills, stretching techniques, as well as strength building exercises that will help improve technique, speed, and endurance.

Basic qualifications:

Should have a good base fitness and medically cleared by a licensed physician

Able to swim 200 meters without stopping
Able to bike 5 miles with minimum effort
Able to run/walk 1 mile

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:43
Training Load By Week
Average Weekly Training Hours: 04:43
Average Weekly Breakdown

Boris Robinson

T3Multisports

Individual coaching focused on goal setting, annual training plan, month to month and weekly training plans.

Fees include heart rate and power analysis, limited to unlimited emails, fax and phone access based on select programs.

Half Ironman, Youth Triathlon, ITU Draft Legal, Adult Strength Training. Running, Cycling and Endurance Events

Programs:

Triathlon (intermediate level adults, youth elite & juniors)

Running
Cycling (Crits and road racing)

Endurance & functional fitness

Back to Plan Details

Sample Day 1

0:30:00
3mi
Base building

On soft but firm surface, heart rate in zone 1 only. Focus on good form and quick cadence. Walk/run if you need to get used to running.

Sample Day 2

1:00:00
914m
100 sets, hold pace

Warm Up (WU) Easy 100-200 meter free

Main set: 100 pull for form, 100 swim easy, 100 kick.

3 x 50 very fast.

50 kick easy.

2 x 100 hold 1st set pace (30”).

Cool Down (CD) 50 kick easy, 100 pull buoy for form.

Total—1000

Sample Day 3

0:30:00
3mi
Base building

On soft but firm surface, heart rate in zone 1 only. Focus on good form and quick cadence. Walk/run if you need to get used to running.

Sample Day 5

1:00:00
Group ride, how you feel

BT: Group ride. Ride how you feel today: If tired, sit in at heart rate 1-3 zones; if fresh, ride race efforts in all zones. Be smart.

Sample Day 6

1:00:00
914m
100 sets, hold pace

Warm Up (WU) Easy 100-200 meter free

Main set: 100 pull for form, 100 swim easy, 100 kick.

3 x 50 very fast.
50 kick easy.

2 x 100 hold 1st set pace (30”).
Cool Down (CD) 50 kick easy, 100 pull buoy for form.

Total—1000

Sample Day 8

1:00:00
914m
100 sets, hold pace

Warm Up (WU) Easy 100-200 meter free

Main set: 100 pull for form, 100 swim easy, 100 kick.

3 x 50 very fast.
50 kick easy.

2 x 100 hold 1st set pace (30”).
Cool Down (CD) 50 kick easy, 100 pull buoy for form.

Total—1000

Sample Day 9

0:30:00
3mi
Base building

On soft but firm surface, heart rate in zone 1 only. Focus on good form and quick cadence. Walk/run if you need to get used to running.

8 week Beginner Adult Sprint Distance Plan

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