Sprint Triathlon Training Plan
Beginner Sprint Triathlon Training Plan
This is a straightforward training plan meant to show anyone that a Triathlon is possible once the mind is made up. This goal here is to complete the Triathlon. This plan will take you out of the house and across the finish line. We are taking 3 months to prepare ourselves to finish. From there we can work on modified training plans to increase endurance and strength. For now, go out and Tri something that will change your life forever. You can do this.
Terms-
Brick – this means getting off your bike after a ride and immediately going for a run. Extremely valuable training.
Run workout drills – This is a combination of high intensity speed drills. This can be short sprints uphill, stadiums, sprints , sprint straightaways and walk curves at the track, etc.. High energy bursts with rest between.
Week 1
Total – 1hr 45min
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Just get moving this week – 20 to 30 minutes each with plenty of rest |
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day |
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1 |
Run and Walk combo for 30 minutes. Run as much as possible and walk when necessary |
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2 |
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3 |
Bike for 30 minutes. Not hard, just average biking. Break if necessary |
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4 |
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5 |
Run and Walk combo for 30 minutes. Run as much as possible and walk when necessary |
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6 |
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7 |
Swim for 15 minutes. Try to limit wall time and stay moving as much as possible. |
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Week 2 2hr 20min |
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Ramping up quick this week. Listen to your body – no injuries |
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day |
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1 |
Bike for 30 minutes and immediately run for 1 mile or 10 to 15 minutes. |
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2 |
Rest |
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3 |
Swim for 20 minutes |
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4 |
Run for 30 minutes |
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5 |
Rest |
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6 |
Bike for 30 minutes and immediately run for 1 mile or 10 to 15 minutes. |
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7 |
Swim for 30 minutes |
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Week 3 3hr 35min |
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Got through a tough week and proved a lot already, now let’s train a little. |
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day |
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1 |
Run for 30 minutes |
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2 |
Bike for 45 minutes |
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3 |
Rest |
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4 |
Swim for 30 minutes |
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5 |
Run workout Drills 30 minutes |
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6 |
Brick – Bike for 30 minutes and immediately run for 20 minutes |
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7 |
Swim for 30 minutes |
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____________________________________________ Week 4 3hr 45min |
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Continuing to ramp up on training |
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day |
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1 |
Rest |
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2 |
Run for 45 minutes |
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3 |
Brick – Bike 45 minutes and run 20 minutes |
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4 |
Swim for 30 minutes |
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5 |
Rest |
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6 |
Run for 45 minutes |
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7 |
Brick – Bike 45 minutes and run 10 minutes |
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Week 5 3hr 25min |
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Level off training and let the body catch up this week |
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day |
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1 |
Rest |
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2 |
Swim for 30 minutes |
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3 |
Run for 45 minutes |
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4 |
Brick – Bike 45 minutes and run 10 minutes |
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5 |
Rest |
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6 |
Swim for 30 minutes |
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7 |
Run workout Drills 45 minutes |
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Week 6 4hr 30min |
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Increase intensity level as we jump over 4 hours of training this week |
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day |
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1 |
Brick – Bike for 50 minutes and run for 15 minutes |
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2 |
Swim for 30 minutes |
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3 |
Run for 45 minutes |
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4 |
Rest |
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5 |
Swim for 30 minutes |
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6 |
Brick – Bike for 60 minutes and run for 10 minutes |
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7 |
Run for 30 minutes |
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Week 7 4hr 10min |
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Level off again at just over 4 hours this week |
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day |
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1 |
Rest |
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2 |
Swim for 30 minutes |
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3 |
Run for 45 minutes |
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4 |
Brick – Bike for 50 minutes and run for 15 minutes |
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5 |
Rest |
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6 |
Swim for 30 minutes and run for 20 minutes |
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7 |
Brick – Bike for 60 minutes and run for 10 minutes |
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__________________________________________ |
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Week 8 5hr |
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Another increse this week – deadline is fast approaching. |
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day |
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1 |
Run for 45 minutes |
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2 |
Swim for 30 minutes |
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3 |
Brick – bike for 60 minutes and run for 15 minutes |
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4 |
Rest |
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5 |
Swim for 30 minutes - |
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6 |
Run for 45 minutes |
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7 |
Bike for 60 minutes and run for 15 minutes |
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__________________________________________ |
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Week 9 4hr 50min |
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Level off at just under 5 hours this week. Keep the intensity up. |
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day |
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1 |
Swim for 30 minutes |
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2 |
Run for 45 minutes |
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3 |
Brick – Bike for 60 minutes and run for 10 minutes |
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4 |
rest |
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5 |
Swim for 30 minutes |
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6 |
Brick – Bike for 60 minutes and run for 10 minutes |
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7 |
Run for 45 minutes |
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__________________________________________ |
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Week 10 5hr 25min |
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Toughest week yet and end with a run through of all three events |
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day |
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1 |
Swim for 30 minutes |
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2 |
Brick – Bike for 60 minutes and run for 20 minutes |
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3 |
Run for 45 minutes |
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4 |
Swim for 30 minutes |
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5 |
Run workout Drills 45minutes |
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6 |
Rest |
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7 |
Practice Run – Swim 30 minutes – Bike 45 minutes – run 20 to 30 minutes |
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Week 11 4hr 40min |
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Two rest days but still a lot of work this week. Last tough week |
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day |
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1 |
30 minute swim – run 20 minutes |
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2 |
Brick -60 minute Bike Ride – 20 minute run |
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3 |
rest |
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4 |
45 minute run |
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5 |
30 minute swim |
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6 |
Brick – 45 minute on bike and 30 minute run |
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7 |
rest |
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Week 12 1hr 15min |
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Winding down this week – good fluid intake and focus on good nutrition all week |
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day |
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1 |
30 minute run |
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2 |
Rest |
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3 |
30 minute bike ride |
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4 |
15 minute swim slow pace |
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5 |
Rest – stretching / nutrition / hydration/Light walk |
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6 |
Rest – stretching / nutrition / hydration/ |
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7 |
Race Day |
admin | 
April 30, 2009 2:44 pm
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