9 week Sprint Triathlon Plan beginner / intermediate

Average Weekly Training Hours 05:48
Training Load By Week
Average Weekly Training Hours 05:48
Training Load By Week

Sprint Triathlon beginner/ intermediate

Easy plan to follow with each session explained

can contact plan designer via steve@offthatcouchfitness.co.uk with any questions before and throughout the plan

Plan can be altered on request to suit any distance and level

Sample Day 1
0:40:00
Swim set 1

Session also attached to take to pool side with you

Endurance 1.25km

Warm Up
Swim 100m
1 x 200m (50 swim 100 kick 50 swim) :30 rest

Main set
200, 100, 50 moderate :20 rest
, 200, 100 negative splits :25 rest
100 fast :30 rest
50 fast :30 rest
1 x 150 pull :20 rest

Cool down
100 choice


negative split - second half of the prescribed distance should be faster than 1st half

Sample Day 2
0:45:00
Bike

Turbo session - 45 mins; Base session 1

Wu [7 mins, from Z1 to Z2, 80-90rpm]
B1 and 4 ~ 5.5 mins, Z2, 90-100rpm;
B2 and 3 ~ 5 mins Z3, 90-100rpm;
All Rec ~ 3mins, Z1, 80=90rpm between blocks;
Wd [5mins, Z1, 80-90rpm].
Concentrate on smooth pedalling and keeping in aero position for blocks.

Sample Day 3
0:30:00
RunEnduranceTotal: 3 mile(60-75%)

Run
Endurance
Total: 3 mile
(60-75% HR)

Sample Day 4
0:40:00
swim session

session also attached to take to pool side with you

Warm Up
Swim choice 200m
4 x 50m (25 build pace, 25 easy) :10 rest

4 x 50 build pace :10 rest
1:00 min complete rest
200 endurance pace swim
4 x 50m 2,2,2, (get faster every 2 sets)
2:00 complete rest
2 x 100 T Pace (T pace is @ target 400m TT time)
Cool down
100 easy back

Sample Day 5
0:45:00
base session 2

Turbo session - 45 mins; base session 2

Wu [7 mins, from Z1 to Z2, 80-90rpm]

B1 and 3 ~ 8mins, Z2, 90-100rpm;
B2 ~ 8mins, Z3, 90-100rpm;
All Rec ~ 4mins, Z1, 80-90rpm between blocks;
Wd [6mins, Z1, 80-90rpm].

Concentrate on smooth pedalling, keeping in aero position for blocks and keeping within zones.

Sample Day 7
1:15:00
BikeEnduranceTotal: 18 mile(55-70%)

Bike
Endurance
Total: 18 mile
(55-70%)

Sample Day 7
0:19:59
bonus run

option of 2 miles off the bike

HR to stay below 75%

Steve Clark
|
Off That Couch Fitness

15 Years coaching and competing in Multi Sport events from Sprints to Ironman.

Qualified in Sports and Exercise Science ,Qualified Triathlon Coach with British Triathlon, Training Peaks Certified Coach and Qualified Fitness Instructor. Level 3 Qualified
Triathlon Achievements
Sub 9 hour Ironman
European Age Group Gold Medalist at 70.3 distance 2015
British and European Quadrathlon Champion2013
Ironman World Champs Kona Qualifier 2013
Norseman Finisher 2016

Website www.offthatcouchfitness.co.uk