Sprint Triathlon Plan for Women (NOVICE, 10 Weeks, Saturday Race), Starts Any Time

Average Weekly Training Hours 04:02
Training Load By Week
Average Weekly Training Hours 04:02
Training Load By Week

she does tri

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

Congratulations for taking on the challenge of a Sprint Triathlon!

Designed for the Female NOVICE triathlete, this 10-week structured and periodized plan designed by USAT-certified coach Krista Schultz, MEd, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).

The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 4 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (krista@shedoestri.com) with any questions about the plan.

Athletes should be able to complete the following workouts prior to beginning the plan:

  • Swim: 50 meters or yards continuously
  • Bike: 40 minutes
  • Run or Run/Walk: 30 minutes

For more information about this plan, please DOWNLOAD the Description Document.

Please visit us at enduranceworks.net for other training plan options and to learn more about us.

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Please note:

  • This plan starts any time and you can set it to end on race day.
  • This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.

Sample Day 2
0:30:00
Swim

W/U:
200 w/u any stroke, r15s
4 x 25 double entry drill (see embedded video), r15s
MAIN SET:
1 x 300 steady, r15s
2 x 200 steady, r15s
6 x 50 (25 fast / 25 easy) on 15s
C/D: 200
Total: 1,200

Sample Day 3
0:40:00

Z2. Include 6 x 30s single leg drill each leg (alternate legs so total of 12). Focus on keeping heels flat.

Sample Day 4
0:19:59

Z2. Include 4 strides – quick fast accelerations (not a sprint) for 20s to get your muscles firing faster! Insert walking "breaks" as needed during any of the runs. Reduce amount of walking as you progress through plan.

Sample Day 5
0:30:00
Swim

W/U:
100 w/u any stroke, r15s
4 x 25 long arm doggy paddle (see embedded video), r15s
MAIN SET:
Descending pyramid:
1 x 400, 300, 200, 100 steady, r20s
C/D: 100
Total: 1,300

Sample Day 6
1:10:00

Steady Z2

Sample Day 7
0:34:59

Steady Z2
Insert walking "breaks" as needed during any of the runs. Reduce amount of walking as you progress through plan.

Sample Day 9
0:30:00
Swim #1

W/U:
100 any stroke, r15s
2 x 100 side kicking drill (see embedded video), r15s
MAIN SET:
1 x 200 easy, r20s
2 x 100 steady, r20s
1 x 200 easy pull, r20s
2 x 50 N/S, r20s
C/D: 200 easy any stroke
Total: 1,200

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.