8-week Sprint Triathlon--Novice

Average Weekly Training Hours 04:45
Training Load By Week
Average Weekly Training Hours 04:45
Training Load By Week
Sample Day 2
0:20:00

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 2
0:30:00

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Sample Day 3
0:30:00

Ride on rolling course. Most of ride time in heart rate zone 2-3. Seated on most hills.

Sample Day 4
0:15:00

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 4
0:30:00

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 5
0:20:00

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 6
0:45:00

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.

Karen Buxton
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Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com