Beginner Sprint Triathlon Training Plan - 12 weeks

Average Weekly Training Hours 01:05
Training Load By Week
Average Weekly Training Hours 01:05
Training Load By Week

This is a 12 week program for BEGINNERs. It's for someone that is new to the sport of triathlon and someone that is beginning a fitness program. The swim workouts are very descriptive. The plan starts with 4 hours a week and peaks at 8 hours. Many of the workouts are done in heart rate zones and rate of perceived exertion. There are 6 workouts a week with 1 rest day. A recovery week may have 2 days off.

Sample Day 1
0:45:00
914m
Swim Beginner - 1000

Warm up
• 4 x 25yd Freestyle Swim (even pace), rest 0:10 / 25yd
Freestyle swim at a steady pace.
Build up (repeat 4 times)
• 1 x 25yd Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
• 1 x 25yd Freestyle Catch Up, rest 0:10 / 25yd
Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
Core
• 8 x 25yd Freestyle Bilateral Breathing, rest 0:10 / 25yd
Freestyle swim with breathing on alternate sides, typically every 3 strokes.
• 8 x 25yd Freestyle DPS, rest 0:10 / 25yd
Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.
• 8 x 25yd Freestyle Push & Glide, rest 0:10 / 25yd
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
Warm down
• 1 x 100yd Easy Any Stroke, rest 0:20 / 100yd
Swim your choice of stroke, at a slow, relaxed pace.

Sample Day 2
1:00:00
Bike

Easy Ride. Zone 2 Heart Rate. RPE - 3-4.

Sample Day 3
0:30:00
Easy Run

Very Easy Run. Walk/Run if you need to in order to keep your HR down. If you feel a spike, slow down.
Run for 30 min.

Sample Day 4
0:45:00
914m
Swim Beginner - 1000

Warm up
• 4 x 25yd Freestyle Swim (even pace), rest 0:10 / 25yd
Freestyle swim at a steady pace.
Build up (repeat 4 times)
• 1 x 25yd Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
• 1 x 25yd Freestyle Catch Up, rest 0:10 / 25yd
Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
Core
• 8 x 25yd Freestyle Bilateral Breathing, rest 0:10 / 25yd
Freestyle swim with breathing on alternate sides, typically every 3 strokes.
• 8 x 25yd Freestyle DPS, rest 0:10 / 25yd
Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.
• 8 x 25yd Freestyle Push & Glide, rest 0:10 / 25yd
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
Warm down
• 1 x 100yd Easy Any Stroke, rest 0:20 / 100yd
Swim your choice of stroke, at a slow, relaxed pace.

Sample Day 6
0:40:00
Endurance Run

Easy Run, Heart Rate Zone 2.

Sample Day 7
1:00:00
Brick

Ride 50 minutes in HR Zone 1-2. 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.

Sample Day 8
0:45:00
914m
Swim Beginner - 2

Warm up
• 2 x 50yd Any Stroke (even pace), rest 0:15 / 50yd

Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 25yd Freestyle Catch Up, rest 0:10 / 25yd
Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
• 1 x 25yd Streamline Kicking, rest 0:10 / 25yd
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.

Core
• 6 x 100yd Freestyle Swim, target time 02:10 / 100yd, rest 0:30 / 100yd
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 100yd. If your target time is too easy or too difficult please complete another time trial.
Warm down
• 4 x 25yd Freestyle Push & Glide, rest 0:10 / 25yd
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.

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