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

Author

Krista Schultz, MEd, CSCS

All plans by this Coach

Length

10 Weeks

Typical Week

1 Day Off, 2 Swim, 2 Bike, 3 Run

Longest Workout

0:40 hrs swim
1:30 hrs bike
0:45 hrs run

Plan Specs

triathlon sprint beginner intermediate hr based

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Summary

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.

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

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

krista schultz coaching certifications

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

Stats

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

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.

Back to Plan Details

Sample Day 1

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 2

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 3

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 4

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 5

1:10:00

Steady Z2

Sample Day 6

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 8

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

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

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