TRIATHLON - SPRINT TRI (8 Weeks) - BEGINNER
Author: Coach Kim Welk
Length: 8 Weeks
Tags: triathlon, sprint, beginner, strength
Typical Week: 2 Run, 1 Day Off, 2 Bike, 2 Swim, 6 Strength
Longest Workout:
0:40 hrs swim
1:05 hrs bike
0:40 hrs run
Author: Coach Kim Welk
Length: 8 Weeks
Tags: triathlon, sprint, beginner, strength
Typical Week: 2 Run, 1 Day Off, 2 Bike, 2 Swim, 6 Strength
Longest Workout:
0:40 hrs swim
1:05 hrs bike
0:40 hrs run
TRIATHLON - SPRINT TRI (8 Weeks) - BEGINNER
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.
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.
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.
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.
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.
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.
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.
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.
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.