Sprint Triathlon Training Plan (NOVICE, 16 Weeks, Sunday Race), Starts Any Week + Reusable

Average Weekly Training Hours 03:45
Training Load By Week
Average Weekly Training Hours 03:45
Training Load By Week

Our Plan. Your Courage & Commitment. Success!

enduranceworks training plans

Designed for the NOVICE triathlete, this 16-week structured and periodized plan designed by David Glover, MS, 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 our proprietary downloadable training guide.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 50 meters or yards continuously
• Bike: 30 minutes
• Run or Run/Walk: 20 minutes

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 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
0:30:00
Swim

W/U:
100 any stroke, r15s
2 x 100 float kick drill, r15s

MAIN SET:
1 x 200 FR easy, r20s
2 x 100 FR steady, r20s
1 x 200 FR easy pull, r20s
2 x 50 FR (25 steady, 25 fast), r20s

C/D:
2 x 100 easy any stroke

Total: 1,200

View swim drill videos at: http://www.enduranceworks.net/resources/swim-drill-videos

Sample Day 3
0:40:00
Bike

Z2 moderate effort ride.

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

See bike drill videos at: www.enduranceworks.net/resources

Sample Day 4
0:19:59
Run / Walk

Easy to moderate effort.

Keep upper body and face relaxed. Try to run as much as possible but walk if needed. Always keep moving forward.

Sample Day 5
0:30:00
Swim

W/U:
100 easy FR, r15s
2 x 100 side kicking drill, r15s

MAIN SET:
1 x 200 FR easy, r20s
2 x 150 FR steady, r20s
2 x 100 FR (25 fast / 75 easy), r20s

C/D: 200 any stroke

Total: 1,200

View swim drill videos at: http://www.enduranceworks.net/resources/swim-drill-videos

Sample Day 6
0:40:00
Bike

Steady Z2.

Include 6 x 20s (seconds) standing mixed in throughout the ride.

Sample Day 7
0:19:59
Run

Steady Z2.

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

Sample Day 9
0:30:00
Swim

W/U:
100 any stroke, r15s
2 x 100 float kick drill, r15s

MAIN SET:
1 x 200 FR easy, r20s
2 x 100 FR steady, r20s
1 x 200 FR easy pull, r20s
2 x 50 FR (25 steady, 25 fast), r20s

C/D:
2 x 100 easy any stroke

Total: 1,200

View swim drill videos at: http://www.enduranceworks.net/resources/swim-drill-videos

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.