Triathlon: Sprint Triathlon Race Plan, Intermediate: 2.0 to 5.0 hrs/wk

Average Weekly Training Hours 03:34
Training Load By Week
Average Weekly Training Hours 03:34
Training Load By Week

This 15-Week training plan is designed for a physically active person. You may or may not be an experienced triathlete. Your goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running or running and walking. This plan is for the currently-active athlete that and considers herself or himself a “summer triathlete,” perhaps having completed a triathlon last summer.

Now, you are looking to do some speed work and have a fast race. You are currently capable of swimming 30 minutes twice per week, riding 30 minutes twice per week and running 20 to 30 minutes twice per week. You can find more plan details by taking a look at the Plan Preview.

Total weekly training hour range between 2:00 and 5:00 throughout the plan.

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

You can find more training plan choices at THIS HOT LINK.

This plan originally appeared in “Triathlete Magazine

A version of this plan is available in the book “Training Plans for Multisport Athletes”

Sample Day 2
0:30:00
Endurance Swim (Z1-2)

Swim with masters or on your own, control the intensity, so RPE is in Zones 1-2. (Can select a Workouts in a Binder card (E). )

Sample Day 3
0:30:00
Isolated Leg

This workout helps work the dead spot out of pedal stroke. After a warm-up, with light resistance on an indoor trainer, do 100 percent of the work with one leg while the other leg is or resting on a stool. The bottom of the stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by driving toes forward. In all positions, keep the toes relaxed. Do not allow them to curl-up and clinch the bottom of your shoe. (This can be done outdoors by relaxing one leg while the other leg does most of the work.) After doing a work segment with each leg (start with 20-60 seconds per leg), spin easy with both legs for 1-3 minutes and then go back to single legwork. Begin with a cumulative time of 3 to 5 minutes on each leg and build time, as you become stronger.

Sample Day 4
0:30:00
Formwork

The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )

Sample Day 5
0:19:48
Recovery

Run on a flat course, a soft surface would be best (grass, dirt or a treadmill) keeping heart rate in Zone 1.

Sample Day 6
0:30:00
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. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 7
0:30:00
Aerobic Run

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in the 1 to 2 zones. 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 rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Changing the grade on a treadmill, for those living in vertically deficient cities, can simulate hills. 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 9
0:30:00
Endurance Swim (Z1-2)

Swim with masters or on your own, control the intensity, so RPE is in Zones 1-2. (Can select a Workouts in a Binder card (E). )

Gale Bernhardt
|
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