Sprint Triathlon Plan for Beginners - 12 weeks

Average Weekly Training Hours 05:55
Training Load By Week
Average Weekly Training Hours 05:55
Training Load By Week

A training plan designed for those athletes who have 6-10 hours per week to train. The plan assumes you have some fitness and are looking to improve your sprint triathlon performance.
No need for expensive equipment - this plan has been written to enable anyone to be able to complete it.
The sessions have been written so you can complete them on your own. Swim sessions provided are written to help you enhance your technique and your performance too. The drills used are demonstrated through the F4L Triathlon Coaching website: www.f4lcoaching.com
Cycling sessions can be done on the turbo trainer or on the road - although getting outside is the preferred option at this level.
The plan is aimed at a Sprint Distance Triathlon - hence the nature of the sessions.

Sample Day 1
0:30:00
S&C 1

General flexibility session, keeping muscles light and relaxed Exercises / routine: Narrow Squat - 20 Sit Up - 10 normal / 5 left / 5 right Forward Lunge (alternate legs) - 10 each leg Superman (opposite arm and leg raise on front on floor) - 10 each side Sit Up - 10 normal / 5 left / 5 right Reverse Lunge - 10 each leg Prone Roll with Ball - 10 Side to side on Ball - 10 Hip Raise with Ball - 45sec Wide Squat - 20 Donkey Kick (each leg x10 straight + x10 to side) Crunches - 10 Back Raise on Ball - 10 (hold at top for 2sec) Leg raise (x10 each leg) Side Leg raise (x10 each leg) Press Up (ankles on ball x15) Hamstring Raise on ball - 10 Calf Raises - 10

Sample Day 2
1:00:00
2400m
PSRT1

Warm Up: 500m – Easy swim (every 4th Length B/crawl) 10x 50m – 25m drill (FNT) 25m swim (stroke count) off 10secs rest Main Set: 4x 100m – Stroke Count 1st / 3rd length off 10secs rest 2x 200m – 25m drill (catch up) 25m swim off 20secs rest 4x 100m – off 15secs rest Cooldown: 200m easy swim alt F/c and something else.

Sample Day 3
0:30:00
RUN - EASY LOOSENER

30min EASY run - just enjoy it!

Sample Day 4
0:37:59
TURBO - INTERVALS

10min warm up - 3x 5min efforts (zone 3) with 1min spin recovery - 10min cooldown
Try and keep cadence at about 90-95RPM throughout session
Efforts should be consistant and sustainable

Sample Day 5
1:00:00
2400m
PSRT2

Warm Up: 500m – Easy swim (every 4th Length Drill) 400m – Easy swim (every 4th Length B/Crawl) 300m Easy swim (50m Drill; 50m F/c) 200m – Easy swim (25m Catch Up Drill; 25m 3L / 3R Arm Drill; 50m F/c swim) 100m – Easy swim Main Set: 10x 50m F/c swim off 10secs rest 200m F/c swim Cooldown: 200m easy swim alt F/c and something else.

Sample Day 6
0:30:00
RUN - EASY LOOSENER

30min EASY run - just enjoy it!

Sample Day 7
1:00:00
15.53mi
BIKE - AEROBIC ENDURANCE SESSION

1 hour ride at steady endurance pace
JUST RIDE and ENJOY the scenery

Paul Jones
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F4L Triathlon Coaching

I have been coaching Triathlon for 15 years. Based near Perth, Western Australia I manage a Triathlon Squad and am driven by enabling athletes to achieve their sporting goals. I deliver weekly training programs and on-line coaching for athletes of all abilities - from development age-grouper to elite professional.

I work with every athlete individually to tailor a program that suits their needs and goals and the coaching environment we provide goes well beyond swim, bike and run training.