Browse More Plans

8 week Beginner Adult Sprint Distance Plan

Author

T3Multisports LLC

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

triathlon sprint beginner intermediate

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.

Still have questions about this plan?

Plan Description

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
1:21 hrs 1:15 hrs
1:35 hrs 1:00 hrs
1:46 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
1:21 hrs 1:15 hrs
1:35 hrs 1:00 hrs
1:46 hrs 1:30 hrs

Training Load By Week


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

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.

$69.95 - Buy Now