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Sofa to Sprint 8-Week Training Plan


Christina Enger

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8 Weeks

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Plan Description

This is an 8-Week Sofa to Sprint plan is for the beginning triathlete. It assumes you have a base level of aerobic training and are looking to try out your first sprint distance race. Since most people need to focus on their swimming, this plan is heavily focused on swimming and getting in some open water training.

This plan includes specific swim, run and bike workouts as well as strength workouts. You'll average about 5 - 7 hours of training each week. You don't need a gym membership for the strength workout as the exercises don't require any specific equipment beyond basic weights.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
1:14 hrs 1:00 hrs
Bike x2
1:31 hrs 1:15 hrs
Swim x2
1:34 hrs 1:00 hrs
Day Off x1
—— ——
Strength x1
0:50 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:14 hrs 1:00 hrs
1:31 hrs 1:15 hrs
1:34 hrs 1:00 hrs
Day Off
—— ——
0:50 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Christina Enger

USAT Level 1 certified coach for the past five years. Active racer with two Ironman finishes and more than 50 other endurance events completed over the past eight years.

Looking to train for your first sprint, 70.3 or 140.6, I can put together a plan to get you there.

$250.00 - Buy Now