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

Average Weekly Training Hours 04:02
Training Load By Week
Average Weekly Training Hours 04:02
Training Load By Week

Our Plan. Your Courage & Commitment. Success!

enduranceworks training plans

Designed for the NOVICE triathlete, this 10-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: 40 minutes
• Run or Run/Walk: 30 minutes

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
0:30:00
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.

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

Include 6 x 30s spinning as fast as you can without bouncing in your saddle (30s easy spinning in between).

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

Sample Day 4
0:19:59
Run

Z2 run with 4x 15s strides in the beginning – quick fast accelerations (not a sprint) w/ 15s jog in between

Sample Day 5
0:30:00
Swim

W/U:
100 easy CHOICE, r15s
4 x 25 long arm doggy paddle, r15s

MAIN SET:
Descending pyramid:
1 x 400, 300, 200, 100 FR steady, r20s

C/D: 100 easy non-FR

Total: 1,300

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

Sample Day 6
1:10:00
Bike

Steady Z2 ride.

Include 6 x 50s standing mixed in throughout the ride.

Sample Day 7
0:34:59
Run

Mostly Z2. Include 4 x 30s Z3 efforts mixed in.

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.