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Sprint Triathlon Plan for Women (NOVICE, 16 Weeks), Starts Any Time

Author

Krista Schultz, MEd, CSCS

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Length

16 Weeks

Plan Specs

triathlon sprint beginner intermediate hr based

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Plan Description

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 16-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 3 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: 30 minutes
• Run or Run/Walk: 20 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:04 hrs 0:40 hrs
1:44 hrs 1:30 hrs
0:55 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:04 hrs 0:40 hrs
1:44 hrs 1:30 hrs
0:55 hrs 0:45 hrs
—— ——

Training Load By Week


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.

Sample Day 1

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

Sample Day 2

0:40:00

Easy ride Z1. Include 4 x 30s single leg drill each leg (alternate legs so total of 8). Focus on keeping heels flat.

Sample Day 3

0:19:59
Run / Walk

Easy Z1. Keep upper body and face relaxed. Try to run as much as possible but walk if needed.

Sample Day 4

0:30:00
Swim #2

W/U:
100 easy free, r15s
2 x 100 side kicking drill (see embedded video), r15s
MAIN SET:
1 x 200 easy, r20s
2 x 150 steady, r20s
2 x 100 (25 fast / 75 easy), r20s
C/D: 200 any stroke
Total: 1,200

Sample Day 5

0:40:00

Steady Z2

Sample Day 6

0:19:59

Steady Z2. Keep upper body and face relaxed. Try to run as much as possible but walk if needed.

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

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