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Sprint Triathlon Plan for Women (EXPERIENCED, 14 Weeks), Starts Anytime

Author

Krista Schultz, MEd, CSCS

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Length

14 Weeks

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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.

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Plan Description

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“It's never too late to be what you might have been.” - George Elliot

Especially designed for EXPERIENCED female triathletes who have completed multiple sprint and international distance triathlons, the primary goal of this 14-week training plan is to prepare you to EXCEL in YOUR Sprint Triathlon on race day

Crafted by USA Triathlon-certified coach and Elite triathlete Krista Schultz, MEd, CSCS, this plan includes scientifically designed workouts formulated from over 12 years of practical coaching and racing experience.

Starting 14 weeks before your goal race, this plan progresses through one base period and two build periods (8.5 hours in biggest training week) prior to peaking and tapering the last two weeks. Following the base period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 1.5 hrs biking and 50 min running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may also use a GPS-device for running or power meter for cycling, too.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 30 meters or yards
• Bike: 60 min
• Run: 30 min

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan.

Questions? Please visit us on the web at enduranceworks.com or email our team directly at: info@enduranceworks.com.

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Please note: This plan can be re-used in the future (change start or end date).



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
1:38 hrs 0:49 hrs
Swimx3
2:15 hrs 1:00 hrs
Bikex3
2:43 hrs 1:40 hrs
Strengthx2
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:38 hrs 0:49 hrs
Swim
2:15 hrs 1:00 hrs
Bike
2:43 hrs 1:40 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Krista Schultz, MEd, CSCS

ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.