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Sprint Triathlon Training Plan (EXPERIENCED, 10 Weeks, Sunday Race), Email Support + Reusable

Author

David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks

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4.33 (3)

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Our Plan. Your Courage & Commitment. Success!

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When you cross the finish line of your Sprint triathlon, you've accomplished something very special.

Designed for EXPERIENCED triathletes who have completed multiple sprint and/or international distance triathlons, the primary goal of this 10-week training plan is to prepare you to EXCEL in YOUR Sprint Triathlon on race day

Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from completing 100+ triathlons and his success in coaching hundreds of triathletes.

Starting 10 weeks before your goal race, this plan progresses through one base period and one build period (8.5 hours in biggest training week) prior to peaking and tapering the last two weeks. Following the base period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 1.5 hrs biking and 50 minutes running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may also use a GPS-device for running or power meter for cycling, too.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 300 meters or yards continuously
  • Bike: 60 min
  • Run: 30 min

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

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

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

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Please note:
• This training plan starts any Monday and should be set to end on Sunday of race weekend.
• You can reuse this training plan for future races.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:11 hrs 1:00 hrs
Bike x3
2:42 hrs 1:40 hrs
Run x3
1:34 hrs 0:49 hrs
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
2:11 hrs 1:00 hrs
Bike
2:42 hrs 1:40 hrs
Run
1:34 hrs 0:49 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

$57.00 - Buy Now