Triathlon: Sprint Triathlon Race Plan, Beginner: 3.25 to 4.5 hrs/wk

Average Weekly Training Hours 03:17
Training Load By Week
Average Weekly Training Hours 03:17
Training Load By Week

This 9-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running.

Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the Plan Preview to see if this training plan is right for you.

Find the supporting documents you need to help you with this plan at this link.

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Sample Day 2
0:45:00

Brick: Bike ride immediately followed by a run. Ride a flat course at Zone 1-2 intensity.

Sample Day 2
0:15:00

Run immediately following the bike ride. Run at Zone 1 intensity on a flat course.

Sample Day 4
0:45:00

Brick: Bike ride immediately followed by a run. Ride a flat course at Zone 1-2 intensity. Pedal at 90 revolutions per minute (rpm) or more.

Sample Day 4
0:15:00

Run immediately following the bike ride. Run at Zone 1 to 2 intensity on a mostly flat course. Count your left (or right) footstrikes, aim for 21+ in 15 seconds.

Sample Day 6
0:20:00
Endurance

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 run is not to see how much time you can spend in Zone 2. Run a mostly flat course this week. If you run with a group, inner discipline is necessary to let the group go if they turn a training run into a race.

Sample Day 7
1:00:00
Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. For this first week, ride a mostly flat course if possible. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 9
0:45:00
Endurance - Neg Split Z1/2

Brick: Bike ride immediately followed by a run. Begin the first half of the bike workout in Zone 1. Control your intensity, it should feel too easy. When you reach 50-percent of the time, increase intensity a bit to allow Zone 2. The second half of the workout is mostly Zone 2, but can include some Zone 1. If you ride an out-and-back course, you should return in less time than it took you to go out.

Gale Bernhardt
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Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com