Sprint Triathlon Advanced 15 week plan
Author
Bradley Haag
All plans by this CoachLength
15 Weeks
Typical Week
3 Swim, 3 Bike, 2 Run
Longest Workout
0:45 hrs swim
1:04 hrs bike
0:49 hrs run
Plan Specs
triathlon sprint
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Summary
This plan is designed for a Advanced triathlete who is planning to race a sprint Triathlon. The plan has between 6-9 hours of total training a week, focusing on quality not quantity in workouts. If you have any questions about the plan, please contact me at bradleyhaag3@gmail.com
Stats
Sample Day 1
Spin out the legs from the run test. Have fun, this can be a commuting ride or trainer ride.
Sample Day 4
Easy swim, focus on form. Break it up every 200 or so with a breast or back stroke.
Sample Day 94
Choose the single biggest weakness in your swim stroke and complete 10x100m drill sets that address it. For example, if you are a weak or inconsistent kicker, you could do kick sets or stomach swimming. If you struggle with having a high elbow in your catch and pull, you could do single arm swim drills and sculling. If you lack proper hip turning, you could do side swimming drills. This can also be used as a recovery workout after a race.
Sample Day 96
20-25 minute aerobic run in Zones 2-3. Every 2-3 minutes, include a "pick-up stride" of 20 to 30 seconds of fast running where your focus is on maintaining good running form and getting your feet UP off of the ground quickly. Strides get you out of the rut of always running slowly (plodding), without adding undue biomechanical stress or inducing too much fatigue.
Sample Day 97
Pre-race bike. 30 minutes easy, including 6x2 minute hard race pace efforts with full recovery after each.
Sample Day 98
Warm-up with 200-300 meters drill of choice, then swim 5x100, 5x50 and 5x25. Full recovery after each repeat, and swim at maximum sustainable pace, focusing on what modifications you can make to go faster.