Sprint Triathlon Training Plan - 12 weeks, 6-10 hrs/wk

Average Weekly Training Hours 07:47
Training Load By Week
Average Weekly Training Hours 07:47
Training Load By Week

This 12-week sprint-triathlon training plan is intended for the novice to intermediate triathlete. Weekly training volume starts at 5 hours and gradually progresses to just under 10 hours. Every third week includes a few days of rest and recovery with reduced weekly volume. At the end of this plan you will be ready to race!

After buying this plan you are encouraged to contact Jim at jvance@trainingbible.com if you have questions or for help of any sort.

Sample Day 1
0:19:48

On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 1
0:30:00

Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down with a 50 kick using fins and 100 easy swim. (1100)

Sample Day 1
0:40:12

BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).

Sample Day 2
0:30:00

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 2
0:19:48

On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 3
0:30:00

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 3
0:30:00

WU: 5 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 20-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 30 minutes

Jim Vance
|
TrainingBible Coaching / SuperFly Coaching

Jim Vance coaches Olympians, Kona qualifiers, All-Americans, National Champions and elite-minded athletes, who are serious about their goals and working hard toward them. He has coached these athletes in triathlon, swimming, running and cycling. He offers training plans on TrainingPeaks for athletes, as well as individual one-on-one coaching programs starting at $500/month.

Jim's Books:

  • Triathlon 2.0 - Data Driven Performance Training
  • Run With Power
  • Triathlon Science