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12 Week Sprint Prep Plan (6 - 10hrs per week)


James Beckinsale

All plans by this Coach


12 Weeks

Plan Specs

triathlon sprint

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Plan Description

You have either gone through the whole process from Foundation building your skills and technique into Winter building your fitness and holding technique under more pressure and now you’re embarking on the final preparation to your Sprint Triathlon. Or you may be just tapping into this phase of your training to help you with your final preparation for your Sprint Race.

Most people are looking to target a Sprint Triathlon
1. As their first triathlon
2. They do not have time to train for longer distances

I have built this Sprint Plan on the assumption that you are using this plan based on one of the criteria.

The key is:
1) You are not injured
2) Your enthusiasm is high (you have not overdone the training to this point)
3) Technically you are sound
4) You have done the intensity sessions in the winter plan

Improved economy + increased training loads + psychological skills = faster & tougher athlete


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:05 hrs 1:00 hrs
1:50 hrs 1:00 hrs
2:05 hrs 1:30 hrs
0:47 hrs 0:30 hrs
—— ——
0:41 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:05 hrs 1:00 hrs
1:50 hrs 1:00 hrs
2:05 hrs 1:30 hrs
0:47 hrs 0:30 hrs
—— ——
0:41 hrs 1:30 hrs

Training Load By Week

James Beckinsale

Optima Training Systems

After years of coaching athletes in person I wanted to help athletes who couldn’t engage with coaches or clubs personally. Rather than just providing online training plans, I have put together a number of resources including plans, videos and articles

For the training plans to become personal to you I’ve included profiling tools that will help set your individual training zones. I’ll also be posting training sessions and current thinking on social media.

Sample Day 1

Lactate tolerance

Warm up (2 - 400m) 
1 - 2 x (100 back - 100m Front scull deep kick (fsdk))

Pre main (3 - 600m)
1 - 2 x (100 single arm L & R into – 100 single arm with paddles into – 100 single arm)

Main set 1 (1050) 
4 x 25m sprint OFF 30 seconds recovery
2 x 200m L3 threshold off 30 seconds recovery 100m back between
2 x 25m sprint off 1min 
2 x 200m L3 TH - OFF 30 sec rec

Cool down (2 - 400m) 
1 - 2 x (200m easy back)

Sample Day 1

L5 max work

Go through full warm up (15mins)

Main set (3600m)
6 x (200m L5 max into 400m jog)

Cool down
Flushing after final 400m jog

Sample Day 2

Technical spin ups

Warm up 5mins easy spin into 5min build 1 x gear harder each minute (10mins)

Main set L2 spin ups (17mins)
3 x 5mins as...
1. race cad (look to hold around 95rpm)
1min easy
2. +5 rpm
1min easy
3. +10 rpm

Cool down
5mins easy spin

Sample Day 2

Maintenance full

Maintenance exercises:
1. Advanced nordic hammies
2. Upper body (push ups/ dips/ pull up's)
3. Legs (clean & jerk or squats)
4. Physio ball hip strength (squad with ball against the wall)
5. Single leg squat into jump
6. Trunk 1 (Ballistic ball sit ups with partner or against the wall or V-sits)
7. Trunk 2 (front plank into rotation)

Sample Day 3

Drills into swim

Warm up (4 - 800m) 
1 - 2 x (100 back - 100m fsdk – 100 fddk – 100 fly)

Pre main (8 - 1600m) 
1 - 2 x
100 single arm alternate Left & Right into 100m swim
100 single arm L & R into 100m paddles
Pull Buoy
100 single arm L & R into 100m pull
100 single arm L & R into 100m finz

Mains set 1 (700m) 
Drill/ swim 150's
25 catch up – 100 swim - 25 catch up
25m fist - 100m swim - 25m fist
25m head tap – 100m swim- 25m head tap
25m Finger drag – 100m swim - 25m finger drag
25m Forearm drag – 100m swim - 25m forearm drag
25 Shark fin - 100m swim - 25m shark fin

Cool down (3 - 600m) 
1 - 2 x (100m easy back – 100 double arm back – 100 best swim)

Sample Day 3

L3 Race pace - pacing

Go through full warm up (15 - 20mins) link to run warm up.

Pre main:
2 x 200m @ L5 with 200m jogs
1 x 400m @ L5 with 400m jogs

Main set:
2 - 4 x 1km @ L3 off 120 hr rec (how long does it take to recover?)

Cool down:
Flushing - link to flushing video

Sample Day 4

Power work

Full warm up: 
5mins spin - 5mins build - finally 5mins staying in hard gear then sprinting final 5 seconds of each 1 minute (15mins)

Main set 1 (7.5 - 15mins)
5 - 10 x 30 seconds hard - 1mins recovery
You will not see very high heart rates on the 30 secs as its not long enough.

Main set 2 (9 - 15mins)
3 - 5 x 1mins hard into 2mins easy
You should see HR climb to around L4 and start to build lactate after about 30-40 secs

Cool down
10 - 20 mins easy spin

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