TRIATHLON - SPRINT TRI (8 Weeks) - BEGINNER

Average Weekly Training Hours 04:20
Training Load By Week
Average Weekly Training Hours 04:20
Training Load By Week

This is an 8 week beginner Sprint Triathlon Training Program. Program incorporates all disciplines of swim, bike and run as well as strength/conditioning and recovery. Plan includes approximately 5-7 hours of training per week periodized as a base, build, peak and race prep. The plan was developed by Kim Welk, endurance coach, certified USAT and USAC coach, certified personal trainer and Ironman finisher.

NOTES: Athlete should have basic knowledge of swim, bike and run disciplines.

Coach is available to athlete to answer questions and provide additional support.

Sample Day 1
0:25:00
2mi
LONG RUN

Conversational Pace - Slow, and comfortable conversational pace. A pace where you can hold a conversation easily. Run/Walk may be used but maintain running form.

Sample Day 8
0:35:00
3mi
LONG RUN

Conversational Pace - Slow, and comfortable conversational pace. A pace where you can hold a conversation easily. Run/Walk may be used but maintain running form.

Sample Day 15
0:25:00
2mi
LONG RUN

Conversational Pace - Slow, and comfortable conversational pace. A pace where you can hold a conversation easily. Run/Walk may be used but maintain running form.

Sample Day 29
0:25:00
2mi
LONG RUN

Conversational Pace - Slow, and comfortable conversational pace. A pace where you can hold a conversation easily. Run/Walk may be used but maintain running form.

Sample Day 31
0:45:00
10mi
COURSE RIDE

WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.

10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.

Sample Day 36
0:25:00
2mi
LONG RUN

Conversational Pace - Slow, and comfortable conversational pace. A pace where you can hold a conversation easily. Run/Walk may be used but maintain running form.

Sample Day 43
0:40:00
3.5mi
LONG RUN

Conversational Pace - Slow, and comfortable conversational pace. A pace where you can hold a conversation easily. Run/Walk may be used but maintain running form.

Kim Welk
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Team W Coaching

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.