Lake Meridian 10-week Sprint Plan for Beginner/Intermediate Triathletes

Average Weekly Training Hours 05:16
Training Load By Week
Average Weekly Training Hours 05:16
Training Load By Week

This simple to follow ten-week sprint plan ranges in weekly volume from 4.5 to 7 hours. It is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train.The plan prescribes 2 swims, 2 - 3 bikes, and 3 runs per week. Friday is the rest day and the 4th and 7th weeks are rest weeks. This plan is designed for the Lake Meridian Sprint and Super Sprint Triathlons. If you are competing in the August race, we suggest that you attend Raise the Bar's Open Water Training Sessions on Wednesday nights at 6:30pm at Lake Meridian. More information at:http://www.weraisethebar.com/training.html

Sample Day 1
0:30:00
Endurance Swim, 10 x 50

RTB coached swim or
1000 yards including a main set of:
10 x 50 yards at a comfortable pace (rest 15 - 30 sec. between 50's)

Sample Day 2
0:34:59
Speed Skills, Pick-ups

10 minute jogging warm-up, stretch
Then: Run 15 minutes at a moderate pace and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries
Cool-down jog 10 min.

Sample Day 3
0:40:00
Endurance Swim, 100's, 50's

1200 yards including a main set of:
4 x 100 yards comfortable pace (15 - 30 sec. Rest Intervals, or RI's); 6 x 50 yards at a moderate pace (10 sec. RI)

Sample Day 4
0:40:00
Speed Skills, Accelerations

Ride for 40 minutes on a flat course at a comfortable pace with quick cadence (90 rpm). include 5 x 20 second accelerations within the ride (2 min. RI).

Sample Day 6
0:45:00
ENDURANCE RUN

JOIN an RTB Saturday run workout...

Or go solo....
3 - 4 miles easy to moderate pace. Rolling terrain is best.

Sample Day 7
1:00:00
Endurance Brick

Bike at a comfortable pace for 45 min. Try to get in 8 - 10 miles. Then immediately transition to an easy 15 min. run. Consider joining an RTB bike ride.

Sample Day 8
0:40:00
Endurance Swim, 12 x 50

RTB coached swim or
1200 yards including a main set of:
12 x 50 yards at a comfortable pace (rest 15 - 30 sec between 50's)