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A 14 week Sprint Triathlon Training Plan

Author

Coach LAURA

All plans by this Coach
No Ratings

Length

14 Weeks

Plan Specs

triathlon sprint

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Plan Description

14 week Physical Therapist based plan to get you ready for a successful Sprint Distance Triathlon! This is a safe and healthy plan designed to help you achieve your goals! It includes a safe progression, cross training and core strengthening that will get you to the start line healthy, happy and ready to race!

I am a physical therapist with Drayer Physical Therapy, a USAT Triathlon Coach and owner of Tri Strong Coaching. I understand the demands of work, family, nutrition, training and injury prevention. Thank you for choosing this plan! If you have any questions please email me at Laura@TriStrongCoaching.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3,014m 1,875m
1:23 hrs 1:45 hrs
0:18 hrs 0:10 hrs
0:13 hrs 0:55 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3,014m 1,875m
1:23 hrs 1:45 hrs
0:18 hrs 0:10 hrs
0:13 hrs 0:55 hrs
—— ——

Training Load By Week


Laura Fromdahl

Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: Laura@TriStrongCoaching.com or (843)597-0110.

Laura Fromdahl

Sample Day 1

640m
700 drill/swim beginner

drill & swim 4 lengths drill 4 lengths swim with fins 4 lengths swim without fins 4 lengths drill 4 lengths swim with fins 4 lengths swim without fins 4 lengths drill

Sample Day 2

1:00:00
cadence ride

1 hour of keeping cadence > 90 RPM

Sample Day 2

0:10:00
10 min core

get a timer: 1 min for all the following: 1. tennis ball under each foot 2. roll quads 3. roll each IT band 4. roll upper back 5. roll each calf 6. roll both shins 7. keep roller under lower leg below the knee and do a plank x 1 min 8. side planks each side with mid leg (not knee) 9. bridge 10 mini squats

Sample Day 3

457m
optional swim

500 for time

Sample Day 3

2mi
2mile run test

1/2 mile warm up
1 mile at a comfortable pace
1/2 mile cool down

Sample Day 4

0:10:00
10 min core

get a timer: 1 min for all the following: 1. tennis ball under each foot 2. roll quads 3. roll each IT band 4. roll upper back 5. roll each calf 6. roll both shins 7. keep roller under lower leg below the knee and do a plank x 1 min 8. side planks each side with mid leg (not knee) 9. bridge 10 mini squats

Sample Day 5

549m
50's

50-warm up 50-drill 50-fast 50-easy 50-kick- no kick board-streamline 50-fast 50-easy 50-back stroke kick - no board 50-drill 50-fins 50-fins kick no kickboard 50 cool down

$100.00 - Buy Now