Sprint Triathlon Training Plan (EXPERIENCED, 10 Weeks, Sunday Race), Starts Any Week + Reusable

Average Weekly Training Hours 06:27
Training Load By Week
Average Weekly Training Hours 06:27
Training Load By Week

Our Plan. Your Courage & Commitment. Success!

enduranceworks training plans

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

Designed for EXPERIENCED triathletes who have completed muiltiple 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.net or email David directly at: david@enduranceworks.net.

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Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Sunday.

Sample Day 2
0:40:00

Z2 ride.

Include:

6 x 30" (seconds) high speed spins (as fast as you can without bouncing in the saddle) with moderate resistance and 30" in between

and

3 x 45" single leg drill (each leg) under moderate tension @ cadence 60-80 rpm (alternate legs so total of 6x).

Watch videos of how to do the drills at: http://www.enduranceworks.net/resources/cycling-drills

Sample Day 2
0:45:00

W/U:
200 FR easy - practice breathing to both sides, r15s
2 x 100 Float Kick Drill, r15s - try to feel a "balanced" body
2 x 100 Side Kicking Drill, r15s

Main Set:
- 200 FR Z2 long, steady strokes w/ PADS
- 100 non-FR easy
- 4 x 200 FR start easy and build up to Z3 by end of each 200, r15s
- 6 x 50 FR (25 VERY fast Z5, 25 easy Z1), r15s

C/D: 200 easy CHOICE

Total: 2,200

Note: PADS = Hand Paddles

You can find all the swim drill videos here:
http://www.enduranceworks.net/resources/swim-drill-videos

Sample Day 3
0:25:00
Run with Hill Repeats

WU 6' (minutes) easy to Z2. Include 6 x 10-15" pickups - quick acclerations (not sprints) to get your fast twitch muscle fibers to fire.

Z2 run with hill repeat set in the middle.

For the hill repeat set, find a moderate incline hill (or select 4% if on a treadmill). Repeat 4x: 30" (seconds) up VERY HARD (Z5+), easy jog down then rest additional 15".

Sample Day 4
0:40:00

Z2 ride on a course with rolling hills (if possible). Nothing fancy. Include 4 x 1' (minutes) of standing mixed in throughout the ride.

Sample Day 5
0:19:59

Z2 on a course with rolling hills (if possible). If running a treadmill, vary incline between 1-4% throughout the run to simulate inclines.

Sample Day 5
0:45:00
Swim Test - Marker Set

Please visit http://www.enduranceworks.net/resources/field-tests to download the guide for the swim field test in order to set your swim training zones.

W/U (Warm Up):
200 FR (freestyle) easy
100 non-FR
4 x 50 FR (VERY FAST Z5, 25 easy Z1), r15s
2 x 100 FR start easy Z1 and build up to FAST Z4, r20s
100 FR easy Z1 to stretch out, r60s

MS (Main Set):
Perform field test per guide.

C/D (Cool Down): 200 easy CHOICE

Post workout: Calculate your training zones using the swim field test guide. Note your total time and pace to compare against future field tests.

Sample Day 6
1:00:00
Long Ride

WU (Warm Up): 10' (minutes) to Z2

Z2 ride on flat to rolling course.

At halfway point, alternate (still at Z2 effort):
- 4' LG (small chain ring)
- 4' BG (big chain ring in front)

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

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