Azalea Sprint Triathlon--Novice

Average Weekly Training Hours 04:09
Training Load By Week
Average Weekly Training Hours 04:09
Training Load By Week

This 10-week plan is best for the beginner or novice triathlete.

Sample Day 2
0:20:00

Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Total yards: 400

Sample Day 3
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 4
0:20:00

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.

Sample Day 5
0:20:00

100 easy swim done as 25 swim, 5" rest
2 x 50 steady(15")
60" rest
2 x 50 steady (15")
60" rest
1 x 50 steady
50 easy swim
Total: 400

Sample Day 6
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 7
0:30:00

Heart rate in zones 1-2 on a gently rolling course. Okay to include walk breaks if need be.

Sample Day 9
0:20:00

Swim 2 x 50 ((20" RI)
Rest 60"
Swim 2 x 50 ((20" RI)
Rest 60"
Swim 2 x 50 ((20" RI)
Rest 60"
Swim 2 x 50 ((20" RI)
Rest 60"
Swim 1 x 50 easy
Kick 2 x 25 easy
Total: 500

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com