“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
For more information about this plan, please DOWNLOAD the Description Document.
• This plan assumes your target race is either Saturday or Sunday. You can start the plan any Monday or set the plan to end on the Sunday of race weekend.
• This plan can be re-used in the future (change start or end date).
200 w/u any stroke, r15s
4 x 25 double entry drill (see embedded video), r15s
1 x 300 steady, r15s
2 x 200 steady, r15s
6 x 50 (25 fast / 25 easy) on 15s
Z2. Include 6 x 30s single leg drill each leg (alternate legs so total of 12). Focus on keeping heels flat.
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.
100 w/u any stroke, r15s
4 x 25 long arm doggy paddle (see embedded video), r15s
1 x 400, 300, 200, 100 steady, r20s
Insert walking "breaks" as needed during any of the runs. Reduce amount of walking as you progress through plan.
100 any stroke, r15s
2 x 100 side kicking drill (see embedded video), r15s
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