8-week Sprint Triathlon--Novice
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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
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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.