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Sofa to Sprint 8-Week Training Plan

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Sofa to Sprint 8-Week Training Plan


Christina Enger

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8 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:14:00 01:00:00
Bike x2
01:31:00 01:15:00
Swim x2
01:34:00 01:00:00
Day Off x1
—— ——
Strength x1
00:51:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:14:00 01:00:00
01:31:00 01:15:00
01:34:00 01:00:00
Day Off
—— ——
00:51:00 00:45:00

Training Load By Week

This plan works best with the following fitness 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.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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