MSquared Coaching- 12 Week Sprint Tri (Novice)

Average Weekly Training Hours 03:01
Training Load By Week
Average Weekly Training Hours 03:01
Training Load By Week

This 12 week Noivice training plan is an intriduction to multisport training. Simple sessions to follow in order to prepare you for your first event in 12 weeks.

Sample Day 1
800m
Base 1 Wk 1a

Sample Day 2
0:19:59
Economy Strides

Strides for 20-40 secs at economy pace with 3-4 minutes of recovery. Maintain high turnover. Session is best conducted on a track . These are not sprints, the aim is to increase leg turnover. Running barefoot will have maximum benefit.

Sample Day 3
0:40:00
Speed Skill 1aL (Isolated leg Training)

Heart rate should stay low for all speed skills workouts. Your goal is to train correct neutral firing patterns. Stop any skill workout when you become fatigued and cannot continue with perfect technique. Ride on a trainer. Warm up for 15 minutes. Pedal for 30 seconds with your left leg only, 30 seconds with your right leg only (rest your oposite leg on a chair) increase rpm by 5 and spin for 1 min with both legs. Do 7-10 sets with 2-3 minutes of recovery between each set. work to eliminate the dead spot in your pedal stroke. Any clunking sound from your chain inidcates a dead spot.

Sample Day 4
1000m
Base 1 Wk 1b

Sample Day 5
0:30:00
Endurance Basic

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 6
1:15:00
Endurance 2f (Zone 2 Ride)

Ride in heart rate zones 1-2 on gentle rolling course. Get at least 50% of your ride time in heart rate Zone 2. Avoid zones 3-5

Sample Day 8
900m
Base 1 Wk 2a

Michael Masters
|
MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches emerging on the scene.

Level 3 British Triathlon | Level 2 British Cycling Road & TT | UK Athletics Endurance Running Coach | BTF Mentor | ASA OW Swim Coach | UKAD Acredited Advisor

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.