Tri Latta Sprint Triathlon--Novice

Average Weekly Training Hours 04:01
Training Load By Week
Average Weekly Training Hours 04:01
Training Load By Week

This 10-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is looking to complete a more challenging sprint. The Tri Latta Sprint is a great choice, as both the run and bike held on a moderately hilly course and the swim is in open water swim. There are no steep climbs, but several “rollers” on the bike and the run includes a few hills that are neither long nor steep. The majority of the run is on hard pack dirt/gravel. Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.

Sample Day 2
0:30:00

WU:
4 x 50 easy (15")
MS:
3 x 100 (20”)
Rest 1-2 minutes.
2 x 100 (20”)
100 kick steady effort.
CD: 200 easy pull.
Total: 1000

Sample Day 3
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 4
0:20:00

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.

Sample Day 5
0:30:00

WU: 6 x 50 done as 25 drill, 25 swim.
MS:Recoveries are indicated in seconds within parentheses.
4 x 75 (20") --25 easy, 25 hard, 25 easy
3 x 100 (30”) easy effort.
3 x 50 kick (15”) moderate effort.
CD: 100 easy pull.
Total: 1150

Sample Day 6
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 7
0:30:00

Heart rate in zones 1-3 on trails. 'PROUD' form. Allow heart rate to rise to zone 3 on hills, but don't force it up.

Sample Day 9
0:30:00

WU:
4 x 50 easy (15")
MS:
3 x 100 (20”)
Rest 1-2 minutes.
2 x 100 (20”)
100 kick steady effort.
CD: 200 easy pull.
Total: 1000

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com