Just follow this 12week schedule with 56 workouts per week, building up to running for 2 hours straight. More advanced people may do a little less, and others may extend the training length. This simple and easytofollow, 12 week plan is intended for the beginner training for hisher first sprint distance triathlon about s400b milesr5k who has little or no experience with swimming, biking, or running. Swim 5 x 100 yards, with 10 seconds between each 100.
Beginner athlete in your first or second year of sprint triathlon competition. Life time tri super sprint triathlon training program. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. Here is my eightweek triathlon 1 training program for those whose goal is physical fitness as much as running a fast 5k. Intermediate sprint triathlon training plan 12 week hr. Sprint triathlon training free 12 week plan and training book. The races on this page are examples of sprint distance duathlons, which take most people 12 12 hours.
You will find this plan quite easy to comprehend, and the rhythm of workouts each week, as well as from week to week, to be fun and achievable for even those. 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. 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 four week cycle. 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. Find a free 12 week sprint triathlon training program here.
This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. This simple and easytofollow, 12week plan is intended for the beginner training for hisher first sprint distance triathlon about s400b milesr5k who has little or no experience with swimming, biking or running. 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 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. Completing a triathlon event is a great achievement wher. Train for your first sprint triathlon with our 12week plan. Monday tuesday wednesday thursday friday saturday sunday week. Life time tri sprint training program congratulations. This short training plan is suitable for beginner or timelimited triathletes, aiming for their first sprint distance triathlon.
The first triathlon training plan is a free 12week triathlon training programme to take you from zero to a tri hero. Triathlon training plans for sprint, olympic and half iron distances. Matt fitzgerald provides a simpletofollow 16 week training plan for the half ironman distance. How many workouts are in this 12week sprint triathlon training program. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. If youre comfortable with the olympic distance, this 12week plan will allow you to progress to the half, says.
Swim 5 x 100 yards, with 20 seconds between each 100yard swim. 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. The purpose of this plan is to complete a short course duathlon. Basic aerobic endurance training, 5060% of your maximum heart rate. Motivating, training, and sharing the latest news with triathletes all over the world. If your main competitive focus is running, you probably will want to make days dedicated to. This simple and easytofollow, 12 week plan is intended for the beginner training for hisher first sprint distance triathlon about s400b milesr5k who has little or no experience with swimming, biking or running. The maximum volume is around 10 hours toward the end of the 12 weeks. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a. Welcome to the life time tri 12week sprint training program for newbies. If youre comfortable with the olympic distance, this 12week plan will allow you to.
A sprint triathlon 750m swim, 20km bike, 5km run is often more intense, whereas an olympic triathlon is twice the distance, and. Life time tri super sprint training program congratulations. Lucy gossage 12 week optimum triathlon training plan. This is your last two week training segment before you back off for race taper week. Welcome to the life time tri 12 week sprint training program for newbies. 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.
Train for your first sprint triathlon with our 12 week plan. The schedule suggests three running workouts a week. The goal of periodization is to reach peak performance when race day arrives. Intermediate level with at least two years of sprint. Its important to listen to your body and find a good balance between training, rest, work and play. It is assumed that you have been doing some activity in the last 8 weeks. It is not a complex or hugely time consuming programme, it will get you to the.
This beginners plan was created specifically for the classic distance race at the 2016 nautica. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint. It includes one daily workout with optional workouts you can also do if you have time. 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. If you have time and energy, it is fine to add a few yards after the main set and before your cooldown, swimming up to 30 minutes total. Getting started take proper steps from day one no pun intended.
A triathlon is a hugely rewarding event to compete in. It covers both sprint and olympicdistance triathlon. Along with event specific plans, you can find plans that will support you with every aspect of training. Welcome to the life time tri 8week super sprint training program for newbies. May 21, 2018 triathlon training plans for sprint, olympic and half iron distances. Sprint triathlon training free 12 week plan and training. 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 done comfortably, and youll be ready to achieve a new personal record. Coach suzanne, i used a half of your olympic distance plan to finish my last tri a couple of weeks ago.
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. Dumbbell curls, tricep dips 2 sets of 12 reps, 60 secs rest between sets ab crunch feet down, ab crunch feet up 2 sets of 10 reps plank hold for 30 secs for any queries related to the exercises please send an email to. It assumes a basic level of fitness before starting. It is not a complex or hugely timeconsuming programme, but it will get you to the. This program has been designed for someone with 3 to 5 hours a week to train. This program is an intermediate plan designed to make you faster at sprint distance triathlons. If you have just entered your first sprint triathlon then this is the plan for you. Detailed training calendar 11 week sprint distance program beginner week 4 monday.
Make the most of each session, pull in all the resources and learning from the past five weeks and write down small goals you want to accomplish with each day. If you need to cut down to 5 days of training, you can combine a swim day and a run day, and. This 12 week training plan is designed to get a triathlete through a sprint distance triathlon. Beginners 12week sprint distance triathlon training plan. Main 12 week training plan 18 06 motivation 24 07 good luck. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Feb 21, 2019 in typical sprint races, you take an hour, maybe an hour and 30 minutes, to really push it through a 750meter swim, a 12 to 15mile bike, and a 5k run. In typical sprint races, you take an hour, maybe an hour and 30 minutes, to really push it through a 750meter swim, a 12 to 15mile bike, and a 5k run. There is a plan for every distance, whether you are a novice or an experienced triathlete. The first triathlon training plan is a free 12 week triathlon training programme to take you from zero to a tri hero. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this. The plan includes 6 workouts per week 2 swims, 2 bike workouts, and 2 runs. 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 is your last twoweek training segment before you back off for race taper week.
If youre an absolute beginner, this four week plan will get you started download. Matt fitzgerald provides a simpletofollow 16 week training plan for the half. This link worked better than the other one bike and run adventure racing on a budget 4 week sprint triathlon training plan. Beginner sprint triathlon training plan cancer research uk. California triathlon has a training calendar that lists training sessions available to everyone, free of charge. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. For example, did you know that trained endurance athletes tend to use. Training for your first sprint triathlon on 46hrs a week. Sprint triathlon training and coaching suzanne atkinson. Have a look through the list, download and enjoy your training. This 12week training plan is designed to get a triathlete through a sprint distance triathlon. A 12week triathlon training plan for beginners active. Training plan race a faster sprint tri in six weeks i. 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.
Take care not to train backtoback hard days so try to avoid doing a threshold session followed the next day by another hard session, for example. For the more experienced athletes and for all athletes following the training plan after week 3 or 4, the opportunity to train and interact with other triathletes exists several times per week. 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. 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. If you need to cut down to 5 days of training, you can combine a swim day and a run day, and do one in the morning and one in the evening. 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. It includes 6 workouts per week with 2 in each sport plus weightlifting which is optional. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. This 12 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time.
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