12 week sprint triathlon training plan pdf

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. More advanced people may do a little less, and others may extend the training length. 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. Please find below a 12 week complete sprint triathlon training plan to help you prepare for your event. 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. Train for your first sprint triathlon with our 12week plan. A sprint triathlon 750m swim, 20km bike, 5km run is often more intense, whereas an olympic triathlon is twice the distance, and. This program is an intermediate plan designed to make you faster at sprint distance triathlons. 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.

Sprint triathlon training and coaching suzanne atkinson. 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. Life time tri super sprint triathlon training program. 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 four week cycle. Its important to listen to your body and find a good balance between training, rest, work and play. The maximum volume is around 10 hours toward the end of the 12 weeks. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this. Matt fitzgerald provides a simpletofollow 16 week training plan for the half ironman distance. 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.

As long as you are basically healthy, you should be able to complete this plan without any baseline of cardiovascular exercise. If you need to cut down to 5 days of training, you can combine a swim day and a run day, and. Triathlon training plans for sprint, olympic and half iron distances. 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 purpose of this plan is to complete a short course duathlon. Sprint triathlon training free 12 week plan and training book.

This program assumes you have limited multisport experience and youre beginning your training straight off the couch. 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. We asked triathlon ireland national development coach stephen delaney to design a 12week training schedule suitable for aspiring triathletes with a basic. Matt fitzgerald provides a simpletofollow 16 week training plan for the half. Lucy gossage 12 week optimum triathlon training plan. Welcome to the life time tri 12 week sprint training program for newbies. The first triathlon training plan is a free 12week triathlon training programme to take you from zero to a tri hero. Getting started take proper steps from day one no pun intended. 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. 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. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint. Train for your first sprint triathlon with our 12 week plan. 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 just entered your first sprint triathlon then this is the plan for you.

It is not a complex or hugely timeconsuming programme, but it will get you to the. Training for your first sprint triathlon on 46hrs a week. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. A 12week triathlon training plan for beginners active. The goal of periodization is to reach peak performance when race day arrives. 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. Just follow this 12week schedule with 56 workouts per week, building up to running for 2 hours straight.

Intermediate level with at least two years of sprint. If youre an absolute beginner, this four week plan will get you started download. This is your last twoweek training segment before you back off for race taper week. 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.

Beginners 12week sprint distance triathlon training plan. 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. 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 youre comfortable with the olympic distance, this 12week plan will allow you to. This 12 week training plan is designed to get a triathlete through a sprint distance triathlon. Completing a triathlon event is a great achievement wher. Detailed training calendar 11 week sprint distance program beginner week 4 monday. 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. This 12week training plan is designed to get a novice triathlete through a sprint distance triathlon. This is your last two week training segment before you back off for race taper week. The schedule suggests three running workouts a week. 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.

Swim 5 x 100 yards, with 10 seconds between each 100. Coach suzanne, i used a half of your olympic distance plan to finish my last tri a couple of weeks ago. A triathlon is a hugely rewarding event to compete in. The plan includes 6 workouts per week 2 swims, 2 bike workouts, and 2 runs. Training plan race a faster sprint tri in six weeks i.

Here is my eightweek triathlon 1 training program for those whose goal is physical fitness as much as running a fast 5k. Swim 5 x 100 yards, with 20 seconds between each 100yard swim. This beginners plan was created specifically for the classic distance race at the 2016 nautica. This link worked better than the other one bike and run adventure racing on a budget 4 week sprint triathlon training plan. 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. Find a free 12 week sprint triathlon training program here. Welcome to the life time tri 8week super sprint training program for newbies. 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. For example, did you know that trained endurance athletes tend to use. How many workouts are in this 12week sprint triathlon training program. Life time tri super sprint training program congratulations. Beginner sprint triathlon training plan cancer research uk.

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. Beginner athlete in your first or second year of sprint triathlon competition. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. It assumes a basic level of fitness before starting. Monday tuesday wednesday thursday friday saturday sunday week. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. 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 youre comfortable with the olympic distance, this 12week plan will allow you to progress to the half, says. The races on this page are examples of sprint distance duathlons, which take most people 12 12 hours. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. 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. Basic aerobic endurance training, 5060% of your maximum heart rate. California triathlon has a training calendar that lists training sessions available to everyone, free of charge. 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.

This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. This 12 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time. There is a plan for every distance, whether you are a novice or an experienced triathlete. It covers both sprint and olympicdistance triathlon. 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. May 21, 2018 triathlon training plans for sprint, olympic and half iron distances. 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. Motivating, training, and sharing the latest news with triathletes all over the world.

Sprint triathlon training free 12 week plan and training. This short training plan is suitable for beginner or timelimited triathletes, aiming for their first sprint distance triathlon. Life time tri sprint training program congratulations. It includes one daily workout with optional workouts you can also do if you have time.

Main 12 week training plan 18 06 motivation 24 07 good luck. 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. In order to be able to complete the training you should have a reasonable level of. Along with event specific plans, you can find plans that will support you with every aspect of training. 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. The first triathlon training plan is a free 12 week triathlon training programme to take you from zero to a tri hero. This program has been designed for someone with 3 to 5 hours a week to train. Welcome to the life time tri 12week sprint training program for newbies. It is not a complex or hugely time consuming programme, it will get you to the. If your main competitive focus is running, you probably will want to make days dedicated to. Have a look through the list, download and enjoy your training. It is assumed that you have been doing some activity in the last 8 weeks. Intermediate sprint triathlon training plan 12 week hr.