If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8week build program could be sufficient. A 12week triathlon training plan for beginners active. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Your workouts are done in zones, determined by your heart rate hr. Its a pleasure to have you join us in training for your triathlon and quality of life will take. Triathlons used to be the domain of elite athletes.
This 12week training plan is designed to get a triathlete through 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. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. This sprint triathlon plan is designed for a newbie seeking an easy to follow plan. Welcome to the trinewbies online free training programs. You have your eyes on your first sprint, but with no endurance background, how do you start. To give you an idea of how short, most beginner sprint triathletes can finish the event in less than 2 hours, whereas more advanced triathletes can. The key to getting good at sprint triathlon is to polarise your training. The triathlon 1 schedule only suggests how you might train. Training for a triathlon takes time, even a sprint distance requires a solid 12 weeks of good training and dedication to successfully complete the challenge. In order to be able to complete the training you should have a reasonable level of. This 12 week training plan is designed to get a novice triathlete through a super sprint distance triathlon. It requires a moderately high level of fitness, certainly. If you can apply yourself to the training over the next 8.
The plan is split into two sections for athletes with either 8 or 12 hours per week to train. You can always mix the sessions in the plan with cross training. Sprint triathlon training schedule your guide to preparing for the big race. Monday tuesday wednesday thursday friday saturday sunday week. More than 1 million people stepped up to a triathlon starting line last year37 percent of them women, according to usa triathlon. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. It is not a complex or hugely time consuming programme, it will.
Rest and recovery is just as important as training. The following program is designed for the individual who would like to complete his or her first sprint triathlon with no regard to time. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. Sprint triathlon training and coaching suzanne atkinson. If this is a particularly busy time in your life, it may be hard to allow the time to train effectively. Already done a few sprint triathlons, and looking to pr. Triathlon is a sport growing rapidly in popularity across the nation due to its versatility and accessibility for all ages and fitness levels. 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. Its a 20week plan with several focus blocks designed to improve your skills in each discipline and get you crossing the finish line faster.
This plan, and all training plans, are suggested guidelines only. 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. More detailed instructions on how to work out each day, along with training tips, are available with the interactive version available through trainingpeaks. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. Life time tri sprint training program congratulations. Week sprint training plan for intermediate triathletes. Super sprint beginner triathlon training plan pdf how to train for a sprint triathlon pdf general fitness tips. 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.
The best way to train for a sprint triathlon, is to include regular swimming, cycling and running into your lifestyle. Triathlons have taken over the reins from marathons as the new personal challenge, says barrie shepley, canadas former olympic and national triathlon team coach. I have been participating in triathlon for 5 years, and often get asked how to get started. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event.
Train for your first sprint triathlon with our 12 week plan. I followed your beginner olympic length training program, using a heart rate monitor set at a low end of my aerobic range, just like you suggest. This is all about making your life and your training work for you. More advanced people may do a little less, and others may extend the training length. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. As long as you are basically healthy, you should be able to complete this plan without any baseline of cardiovascular exercise. Questions to ask before choosing your sprint triathlon training plan sprint triathlons more so than any other triathlon event require a slightly different approach because of its short duration.
A sprint distance triathlon is a great distance for new triathletes to get started in triathlon. So, i thought it would be fun to put together a simple 4week sprint triathlon training plan that anyone can do. Be conservative with your effort in week 1 but strong in your conviction to complete the schedule this week. This 16 week training plan is designed to get a novice triathlete through a sprint distance triathlon. Getting started take proper steps from day one no pun intended.
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 3. And unlike many on the intenet today, they are free. Couch to sprint training plan week day 1 day 2 day 3 day 4 day 5 day 6 day 7 1 10 min brisk walk 1 min jog 3 min walk repeat all 5 times finish with mobility 1 exercises dynamic warmup 5 pushups 30 sec plank 15 squats 5 deep lunges 3 deep lunges to right and left sides 30 sec bear crawl hold repeat all 3 times finish with mobility 2 exercises. Our free sprint triathlon training plans will get you started in triathlon or hone your sprint distance speed and fitness. Without further ado, im excited to share with sarahfit readers, the first look at the project neon sprint triathlon 4 week training plan. Welcome to the life time tri 12week sprint training program for newbies. 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. Sprint triathlon training plan sharpen your sprint speed. The format is 750m swim, 20km cycle and 5km run, which lends itself to speedbased training, rather than pure endurance. Congratulations on your decision to tackle a sprint distance triathlon.
It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. This 12 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time. The goal of periodization is to reach peak performance when race day arrives. Basic aerobic endurance training, 5060% of your maximum heart rate. With distances ranging from 100m swim, 3km ride, 1km run for beginners up to 3800m swim, 180km ride, 42km run for long course and ironman distances, there truly is an event for everybody.
So, grab your favorite training partner and get on the road. Race a faster sprint tri in six weeks i f you want to excel at triathlon but dont have many spare hours, sprintdistance races are ideal. 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 training plan takes you through the process in just six weeks. Detailed training calendar 11 week sprint distance program beginner part 2. Developed by jorge martinez of e3 training solutions, this plan will get you ready for spring. If you can apply yourself to the training over the next 8 weeks then you can really enjoy the day of the race. Ftt 8 week sprint triathlon training plan first time. Try following this free advanced sprint triathlon training plan. Please find below an 8 week sprint triathlon training plan to help you prepare for your event. At the back of this training plan is the appendix where you will find the rpe scale, swim sessions and strength and conditioning programs that are referenced throughout the plan. Training for your first sprint triathlon on 46hrs a week.
Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 12 week super simple sprint triathlon training plan triathlete you will enjoy progressing through each phase as you gain fitness and speed throughout each fourweek cycle. Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance. This sprint triathlon training schedule is for you if you have been engaged in triathlon training regularly for around 12 months, or if you have been doing less than that, but come from a swim, bike, or run background with a good, consistent training background. I recommend a minimum of 12 weeks of training, if you are a beginner who can runwalk a 5k, and who is fairly new but capable in the swim and bike. Build on your existing fitness with this sprint triathlon training plan to supercharge your speed for your fastest ever sprint triathlon season. Life time tri super sprint triathlon training program. Apr 23, 2014 without further ado, im excited to share with sarahfit readers, the first look at the project neon sprint triathlon 4 week training plan. 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. Yes, this seems like a long time to train for a halfa sprint, but this plan takes you from zero aerobic base. 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.
These mini sprint plans are very conservative and will get any person thinking of training for a triathlon ready to cross the finishline. If you like to be active outdoors, you might do all three of these things regularly. For 10 years we have been providing training programs that have helped hundreds of triathletes cross the finish line with smiles on their faces. Try different combinations to see what works best for you. The purpose of this plan is to complete a short course duathlon. Advanced sprint triathlon training plan snacking in sneakers. Start sprint triathlon training sessions easy to warm up. Beginner sprint triathlon training plan cancer research uk. A sprint triathlon 750m swim, 20km bike, 5km run is often more intense, whereas an olympic triathlon is twice the distance, and. In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions.
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. The 20 week mini sprint triathlon plan will have you ready for a mini sprint race in 20 weeks. It also makes it harder to get lazy and skip a days session. Training plan race a faster sprint tri in six weeks i. The 10 week mini sprint triathlon plan will have you ready for a mini sprint race in 10 weeks. Rpm stands for revolutions per minute, which is your cadence. This is an 8 week plan for a sprint or super sprint triathlon. It is not a complex or hugely timeconsuming programme, but it will get you to the. In 8 weeks with about 5 hours a week you will arrive to the start line of your first sprint triathlon ready to go. Its important to listen to your body and find a good balance between training, rest, work and play.
Sep 26, 2018 the latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 12 week super simple sprint triathlon training plan triathlete you will enjoy progressing through each phase as you gain fitness and speed throughout each fourweek cycle. The races on this page are examples of sprint distance duathlons, which take most people 12 12 hours. As with most endurance sports, triathlon training plans employ a technique called periodizationa cyclic training plan an athlete puts into practice over a certain period. Beginner athlete in your first or second year of sprint triathlon competition. We are now into december and most athletes should be back on track working on their base having had a well earned break after a long hard season, the break enable our body and mind to recover from the continuous bombard of mental and physical torture we all put ourselves through for. A sprint triathlon challenges your whole body, doesnt suck up your life in. This beginners plan was created specifically for the classic distance race at the 2016 nautica.
The races on this page are examples of sprint distance duathlons, which take most. 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. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. 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. Just follow this 8week schedule with 45 short workouts per week, and youll be ready for that start line. A triathlon is a hugely rewarding event to compete in. Intermediate level with at least two years of sprint or olympic distance racing experience.
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