8-week Sprint Triathlon--Novice
Author
Karen Buxton
All plans by this CoachLength
8 Weeks
Typical Week
2 Day Off, 3 Run, 3 Swim, 2 Bike, 2 Strength
Longest Workout
0:40 hrs swim
1:15 hrs bike
0:45 hrs run
Plan Specs
triathlon sprint
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?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Stats
Sample Day 1
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.
Sample Day 1
Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!
Sample Day 2
Ride on rolling course. Most of ride time in heart rate zone 2-3. Seated on most hills.
Sample Day 3
Move from one exercise to the next and repeat 2-3 sets.
20 walking lunges
10-20 supermans
10-15 hip-ups
10-15 t-push-ups
10-20 body wt. squats
front plank (20-60 seconds)
side planks (20-60 seconds)
10-20 step-ups
10-20 twisters with medicine ball
Sample Day 3
Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down--easy swim to round out the 30 minutes.
Sample Day 4
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.
Sample Day 5
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.