D3 Sprint Distance, 12 weeks, by HR, Beginner, by RPE HR and Power

Average Weekly Training Hours 06:19
Training Load By Week
Average Weekly Training Hours 06:19
Training Load By Week

Sprint Distance for Beginner

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
Anytime
Length: 12 Weeks
Time: 76 hours

This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty. Requirements: You should be able to swim 2 lengths of the pool (50 yards), bike at least 10 minutes and run a half mile. The schedule consists of 2-3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 7 hours pretty consistently and some of the easier weeks are around 4 hours. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.

Sample Day 1
0:45:00

Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
- 2 leg squats
- Bent-arm pull down
- Leg Press
- Seated Rows
- *Step ups
- Hamstring curl
- Core #1 - 2x
* if you have had knee problems, then step ups can replace knee extensions.

Sample Day 1
0:30:00

30' ride on a flat course. Keep HR in Zone 1-2 (RPE 5-6, 70-80IF).

Sample Day 2
0:25:00
Easy

Run on a flat course or treadmill. Keep HR in Zone 1-2 (RPE 5-6, E Pace), no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Sample Day 2
0:20:00
Continuous Swim: Endurance - 18 min 600 yd

Swim 12 laps (24 lengths) of the pool. Take a break if necessary.

Sample Day 4
0:45:00

Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
- 2 leg squats
- Bent-arm pull down
- Leg Press
- Seated Rows
- *Step ups
- Hamstring curl
- Core #1 - 2x
* if you have had knee problems, then step ups can replace knee extensions.

Sample Day 4
0:40:00
Swim TT: Assess Fitness - 1400 yd

WU: 200 warm up (wu). 8 x 50 on 15" rest. MS: 500 yd TT (time trial) for time. CD: 300

Sample Day 6
0:45:00
Easy

45' ride on a flat course. Keep HR in Zone 1-2 (RPE 5-6, 70-80IF).

Michael Ricci
|
D3 MULTISPORT, INC

The key to achieving your goal is having a plan!
D3 Multisport founder and head coach Mike Ricci has coached endurance athletes for nearly 30 years from beginners to World Champions. He is a USAT Level III Elite Coach, and has been honored as the USAT Coach of the Year. Mike and all of the D3 coaches believe that no two athletes are alike, and every athlete deserves a customized training program tailored to his/her goals. Ready to have your best season ever? Contact us at D3Multisport.com.