12 Week Sprint Prep Plan (6 - 10hrs per week)
Author
James Beckinsale
All plans by this CoachLength
12 Weeks
Typical Week
3 Swim, 3 Run, 2 Bike, 2 Strength, 1 Day Off, 1 Brick
Longest Workout
1:00 hrs swim
1:30 hrs bike
1:00 hrs run
Plan Specs
triathlon sprint
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Summary
THE SPRINT PREPARATION PHASE (8-12 Weeks)
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
Stats
Sample Day 1
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
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
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 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
Warm up (4 - 800m)
1 - 2 x (100 back - 100m fsdk – 100 fddk – 100 fly)
Pre main (8 - 1600m)
1 - 2 x
Swim
100 single arm alternate Left & Right into 100m swim
Paddles
100 single arm L & R into 100m paddles
Pull Buoy
100 single arm L & R into 100m pull
Finz
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
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
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