ADVANCED Sprint Distance. HR, Feel, Power or Pace. 12 Week. Sunday Race. Re-usable.

Average Weekly Training Hours 07:05
Training Load By Week
Average Weekly Training Hours 07:05
Training Load By Week

Designed for Advanced age group triathletes, this plan will gradually build your speed, endurance and confidence for your target Sprint distance triathlon event.

"I have really enjoyed this season. I am the National Age Group Sprint Triathlon Champion and I am in better shape than I could ever have hoped if I had just stuck to my old regime." Alistair Asher, Sept 2015.

WHAT'S INCLUDED?

• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan

IS THIS PLAN FOR YOU?

You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is a Sunday. There are normally 10 workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a semi-rest day each week and every fourth week has a lower training volume to boost recovery. For success with this plan we recommend you already have 18 months experience of triathlon.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced Sprint Triathlon plans 

- All our Intermediate Sprint Triathlon plans

- All our Novice Sprint Triathlon plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:40:00
1600m
Pool Swim 1: Technique

Check out the Instructions for swim abbreviations. These swim sessions mainly involve lower intensity work, with a focus on technique. 

Warm Up:

(100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest)
Repeat once.

Main Set:
Some slightly harder efforts in this section:
200FC in Zone 3 +5secs rest,
50KICK with float in Zone 2 +5secs rest.
200PULL in Zone 3 +15secs rest,
50KICK with float in Zone 2 +15secs rest,
200FC in Zone 3.

Warm Down:

Relax and take it easy for this section:
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
100 as (50BACK/50BREAST) in Zone 2.

Sample Day 1
0:36:00
Run Threshold Efforts 1

These threshold run sessions include efforts at your approximate 10km race pace. They will progress over time.

Warm Up:
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)

MAIN SET:
3x5mins in low Zone 4 +60secs recovery in Zone 1

Warm Down:
6 mins easy Zone 2 jog or run/walk

Sample Day 2
0:47:00
Bike Speed Skill Session 1

These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout.

Warm Up:
10mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).


MAIN SET:
6x2mins in upper Zone 4 +2mins rests in low Zone 2.

Warm Down:
10mins in Zone 2

Sample Day 3
0:34:00
Speed Skill Run 1

A run session with a few short sharp efforts, with a focus on technique. 

Warm Up:
15mins easy, chatting pace, zone 2.

MAIN SET:
-1 minute in upper Zone 3,
-1 minute easy jog in Zone 1 to 2,
-1 minute in mid Zone 4,
-1 minute easy jog in Zone 1 to 2,
-1 minute in upper Zone 4,
-1 minute easy jog in Zone 1 to 2,
-1 minute in low Zone 5,
-1 minute easy jog in Zone 1 to 2,
-1 minute in mid Zone 5.

Warm Down:
10mins easy, slow jog, chatting pace.

Sample Day 3
0:50:00
2000m
Pool Swim 2: Speed Skill

A swim workout with short, sharp efforts and recovery periods.

Warm Up:

2x50FC DRILL* in Zone 2 +5secs rests,
2x50PULL in Zone 2 +5secs rests,
2x50FC DRILL* in Zone 2 +5secs rests,
2x50FC in Zone 2 +5secs rests.

8x50FC BUILD (each rep slightly faster than the one before) +15secs rests.

Main Set:
4x100 in Zone 4 to 5 +30secs rests,
REST 60secs,
8x50 in Zone 5 +30secs rests.

Warm Down:
All in Zone 2...
2x50BACK +5secs rests,
2x50BREAST +5secs rests,
2x50KICK +5secs rests,
2x50FC +5secs rests.

Sample Day 4
0:52:00
Bike Threshold Efforts 1

This threshold session can be done outside or using an indoor trainer. The intensity of the efforts equates to your race pace for a sprint triathlon. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.

Warm Up
8mins easy,
4mins as (10secs in Zone 4, 50secs in Zone 2)


MAIN SET
2, 4, 6, 8,10mins all in upper Zone 3 to low Zone 4 +90secs rests


Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 5
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: info@myprocoach.net