Intermediate Sprint Triathlon Training Plan - 12 weeks

Average Weekly Training Hours 05:40
Training Load By Week
Average Weekly Training Hours 05:40
Training Load By Week

This should be used to improve your time on the sprint distance triathlon. You've done a 1 or 2 and want challenge yourself with a better time. Because you have a heathly base of fitness, you are able to incorporate some speed work. Should plan on 5-9 hours of training per week.

Sample Day 1
0:45:00
1097m
Swim (1200, 3 x 200)

warm up 100 swim easy 100 kick easy 100 pull (without paddles, using bouy) Main Set: 2 x 50 fast pace, with :15 rest interval 3 x 200 at moderate pace, with :30 rest interval 2 x 50 fast pace, with :15 rest interval Cool Down 100 easy

Sample Day 2
0:10:00
10 min OTB

OTB = off the bike run, or brick. Quick transition to running shoes, and off you go. Short OTB runs are important for muscle memory. It's important to practice this, so that your legs get used to this transition. Also, it's important to pace yourself after the bike. You will usually be going faster than you think you are at the risk of going to hard.

Sample Day 2
1:00:00
Bike

Easy Ride. Zone 2 Heart Rate. RPE - 4-5

Sample Day 3
0:30:00
Easy Run

warm up with a gradual 10 mins, building into a higher heart rate and pace
Main Set:
20 mins at comfortable pace, RPE 5-6

Sample Day 4
0:40:00
1372m
100 reps + TT

warm up:
2 x 150 easy each done as 50 pull, 50 kick, 50 swim.
200 kick easy.
2 x 50 moderate, :10 rest interval
Main Set:
4 x 100 at Fast Pace, with :15 rest interval
1 x 300 at comfortable pace
CD: 200 pull easy.
Total: 1500

Sample Day 6
0:40:00
Endurance Run

warm up with a gradual 10 mins, building into a higher heart rate and pace
Main Set:
30 mins at comfortable pace, RPE 5-6

Sample Day 7
1:00:00
Bike RUN OTB

Ride 50 minutes at RPE 4-5. Immediately following the bike, go for a 10 minute easy run. Pay close attention to your breathing on run. This is your best clue as to how hard you are running--not your legs.

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