SPRINT 12 + 1 Weeks Complete Plan - Beginner

Average Weekly Training Hours 02:09
Training Load By Week
Average Weekly Training Hours 02:09
Training Load By Week

This 12 + 1 Week Training Plan is for first timer triathlete, it includes 12 training weeks plus 1 recovery week for transition to your next goal. The objective is to complete a triathlon in a progressive but challenging plan. Choose this plan if you are fit and healthy enough to train for a Triathlon but you have done little or no recent swimming, cycling and/or running. The plan starts with a total of 1:40hrs week up to 3:56 at week 11. At the end of the plan you will have the fitness to complete your first Sprint distance Triathlon. Training Plan Phases: Preparation Phase (General) – Week 1-4 Preparation Phase (Specific) – Week 5-8 Competition Phase (Pre) – Week 9 Competition Phase (Competition) – Week 10-11 Competition Phase (Taper) – Week 12 Transition Phase - Week 13 For any additional request, please visit www.trion3.com or email me at coachtom@trion3.com Enjoy, Coach Tom

Sample Day 2
500m
Build base

Total Distance: 500mts

Warm-up [200mts]
8x25mts freestyle (RI 0:20)  - easy

Drill Sets [100mts]
4x25min (RI 0:10)  - Bilateral breathe 

Cool-Down [200mts]
8x25mts freestyle (RI 0:20) - recover

Sample Day 3
0:20:00
Build base

Total Time: 20min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [10min]
10min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 4
0:20:00
Build base

Total Time: 20min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [10min]
10min @ Z2 - high aerobic

Cool-Down [5min]
5min @Z2 - low aerobic

Sample Day 5
500m
Build base

Total Distance: 500mts

Warm-up [200mts]
8x25mts freestyle (RI 0:20)  - easy

Drill Sets [100mts]
4x25min (RI 0:10)  - Bilateral breathe 

Cool-Down [200mts]
8x25mts freestyle (RI 0:20) - recover

Sample Day 6
0:20:00
Build base

Total Time: 20min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [10min]
10min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 7
0:20:00
Build base

Total Time: 20min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [10min]
10min @ Z2 - high aerobic

Cool-Down [5min]
5min @Z2 - low aerobic

Sample Day 9
700m
Build base

Total Distance: 700mts

Warm-up [200mts]
8x25mts freestyle (RI 0:20) - easy

Drill Sets [100mts]
4x25min (RI 0:10) - Side kick

Key Session - Intervals [200mts]
4x50mts (RI  0:10) - high aerobic

Cool-Down [200mts]
8x25mts freestyle (RI 0:20) - recover

Tomas Chavez
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TriOn3 Team

On-line Fitness, Running and Triathlon Team.