Please find below an 8 week sprint triathlon training plan to help you prepare for your event. Getting started take proper steps from day one no pun intended. This training program was developed and owned by inspiration training spirationtraining. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. Your workouts are done in zones, determined by your heart rate hr.
A triathlon is a hugely rewarding event to compete in. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. Life time tri sprint training program congratulations. That is why i want to offer you a free sprint triathlon training plan. Triathlon victoria and sme360 are pleased with the result of the victorian schools triathlon championships. Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal. This is an 8 week plan for a sprint or super sprint triathlon. Aj bell have teamed up with rg active in putting together training plans to make.
Youll see the weeks along the left column, and then spaces for swimbikerun workouts underneath that. Sprint triathlon training and coaching suzanne atkinson. Advanced sprinttriathlon training program week day 1 day 2 day 3 day 4 day 5 day 6 day 7 1 swim endurance total. There is a movement to make the 2020 olympic triathlon a sprint. As i mentioned before, sprint triathlons require a very different approach than the increasingly common half and fulldistance triathlons. Training plan race a faster sprint tri in six weeks i. Your 10week guide to sprint triathlon glory triathlete. Advanced sprinttriathlon training program day 1 day 2 day. As long as you are basically healthy, you should be able to. Race a faster sprint triathlon in six weeks sprint triathlon training plan, mens. The sprint triathlon training program follows a routine of five training days per week, with. Training for your first sprint triathlon on 46hrs a week. Life time tri super sprint training program nutrition another important area of consideration when training for any event, especially endurance training for a triathlon, is your nutrition. Crossfit and triathlon training may seem like strange bedfellows at first glance.
Intermediate level with at least two years of sprint or olympic distance racing experience. The races on this page are examples of sprint distance duathlons, which take most people 12 12 hours. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. Beginner athlete in your first or second year of sprint triathlon competition hours per week. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this season beginner plan day 1 day 2 day 3 week 1 swim. This 12 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a sprint distance triathlon. Coach suzanne, i used a half of your olympic distance plan to finish my last tri a couple of weeks ago.
If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8. It includes 6 workouts per week with 2 in each sport plus weightlifting which is optional. An 8 on a 1to10 scale a comfortable effort would be a 5. But with some triathletes halving their training volume and getting the best results of their career, it is worth looking at closely. Rg active 16 week olympic distancetriathlon plan page 2. Along with event specific plans, you can find plans that will support you with every aspect of training. As a certified trainer, i found sprint triathlon training in 4 weeks to be an excellent guide to get you started on your training adventure. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. This plan will properly prepare an athlete for a sprint level triathlon. You can always mix the sessions in the plan with cross training. It also makes it harder to get lazy and skip a days session. The key to getting good at sprint triathlon is to polarise your training.
Welcome to the life time tri 12week sprint training program for newbies. The book is written from an open mind, with knowledge and support to help you get set for your first sprint triathlon. This 12week training plan is designed to get a triathlete through a sprint distance triathlon. This plan is ideal for beginner to intermediate triathletes who are currently able to complete a 15minute swim with breaks as needed, a 30minute bike, and a. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Laura cozik, a triathlon coach and the founder of the allwoman team lipstick in new york city, makes it simple with this beginnerfriendly plan, which gets you in shape to complete a sprint tri typically a 750meter halfmile swim, a 20kilometer 12. Detailed training calendar 11 week sprint distance program beginner part 2. The following program is designed for the individual who would like to complete his or her first sprint triathlon with no regard to time. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Thats a race where the swim is between 400800 yards, the bike is probably 1015 miles and the run is almost always a 5k or.
Our olympic triathlon training plans, like our sprint triathlon plans, include brick workouts as early as week two in the base phase. The sprint triathlon training program follows a routine of five training days per week, with one session per training day. Congratulations on your decision to tackle a sprint distance triathlon. Have a look through the list, download and enjoy your training. And unlike many on the intenet today, they are free. Rg active 8 week compete sprint triathlon plan page 2. Great 6 week sprint triathlon plan download pdf near bottom.
Initially there are two swims per week, and alternating one run and two bike workouts one week, followed by two runs and one bike the next week. Five to six this training plan is to be used in conjunction with a garmin gps multisport device or devices. This is a simplified 8 week training plan for beginner triathletes. Follow this sprint triathlon training road map to cross your first finish line in just eight weeks. Its a pleasure to have you join us in training for your triathlon and quality of life will take. Welcome to the trinewbies online free training programs. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event. Week sprint training plan for intermediate triathletes. It is not a complex or hugely timeconsuming programme, but it will get you to the. Create sustainable training habits rest run 20 mins bike 45 mins swim 2030 mins run 30 mins bike 60 mins swim organize all your gear. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. Triathlon coach peter bryan provides expert advice for all sprint triathletes in this sixmonth training programme.
This sprint triathlon plan is designed for a newbie seeking an easy to follow plan. Our free sprint triathlon training plans will get you started in triathlon or hone your sprintdistance speed and fitness. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this. True to their names, the training plans we recommend for those looking to prepare for a sprint triathlon are our sprint triathlon base, sprint triathlon build and sprint distance triathlon plans. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. This simple and easytofollow, 12week plan is intended for the beginner training for hisher first sprintdistance triathlon about s400b milesr5k who has little or no experience with swimming, biking, or running. If you want a more ambitious training program aimed at a triathlon, check out my triathlon 2 training program, or my triathlon supreme training program, which combines triathlon 1 and triathlon 2. That may sound daunting, but youll find that following this training program will steadily build you up to a point where a 2hour run can be. Youve signed up for a race now its time to get down to business. May 4, 2015 great 6 week sprint triathlon plan download pdf near bottom. Uk 5 phase two progressing specific endurance this phase builds on your base phase and introduces more race specific sessions where you are working at or above race intensity. This advanced sprint triathlon training plan is set up in table format. In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. Basic aerobic endurance training, 5060% of your maximum heart rate.
Advanced sprint triathlon training plan snacking in sneakers. Please find below a 16 week beginner, sprint distance triathlon training plan to help you prepare for your event. Aimed at beginner level athletes who do not have an extensive background in any of the disciplines and are starting with a limited endurance base. A 12week triathlon training plan for beginners active. The format is 750m swim, 20km cycle and 5km run, which lends itself to speedbased training, rather than pure endurance. This training plan takes you through the process in just six weeks. International triathlon union president marisol casado is in favor of chopping the distance in tokyo for two reasons. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. The end of the program will allow you to complete a sprintlevel triathlon.
If you can apply yourself to the training over the next 8 weeks then you can really enjoy the day of the race. Use this 8week minitriathlon training plan aka sprinttriathlon training plan to go from beginner to medalearner in just two months. Combining swimming, cycling and running, triathlons require dedication to three very different disciplines, and alternative techniques for each. Life time tri super sprint triathlon training program. An 8week training program for sprint triathlons this triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more your 10week guide to sprint triathlon glory triathlete sprints are reclaiming their rightful place as the most grueling, awesome events youll ever do. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. There is a plan for every distance, whether you are a novice or an experienced triathlete.
Program details of the 20 week sprint triathlon training plan including details on the swim, bike and run routines. This monthly series is an excellent program for the overweight or those not comfortable with running as it starts out with two months of biking and strength training, followed by swimming then by running. Regardless of your pace, train the number of minutes given in the grid at the bottom. Life time tri sprint triathlon training program life time tri series. For 10 years we have been providing training programs that have helped hundreds of triathletes cross the finish line with smiles on their faces. The distance was a little different 1100 yard swim, 33 mile bike and 5 mile run and i only had 6 weeks between a sprint tri that i did prior to this one. This minitriathlon guide includes gear suggestions and training strategies to help you ace your race. Athletes should possess a fundamental understanding of the 3 disciplines prior to.