Sprint Triathlon 8 Week Training Plan

Triathlon Training Plan | Sprint Triathlon Training | Beginner Triathlon Training | www.enjoymyeveryday.com

Are you ready?  Of COURSE you are.  You have signed up for a Sprint Triathlon this summer.  You have purchased (or dusted off) your swimsuit, bike and running shoes.  And the only question you have left is …  WHAT AM I SUPPOSED TO DO NOW?  No worries, grasshopper ….  I have a great 8 week beginning training plan for you.  All you have to do is follow the plan and you will be smiling with your hands up in the air when you cross the finish line.  (AND then you are going to send me a picture!  My favorite part!!!)

Let’s get all of the legal mumbo jumbo I need to tell you first –  make sure you check with your doctor before starting any exercise program.  And – this is just a sample training plan.  You will have to adjust for your own fitness level.  Finally, even if you follow the training plan exactly – no promises about your finishing time.

 

Are you still ready?  Ok!

What this training plan includes – the number of times the distance you should swim, bike and run each week.  It also includes rest days.  Please make sure that you take rest days.  They are just as important as the swim, bike and run sessions.

What this training plan does NOT include – heart rate suggestions; speed days; strength sessions (although I would suggest a full body strength sessions 2x per week); yoga; how to leverage your strongest discipline to improve your weakest one; any nutrition advice.  However …

This training plan will get you ready for your very first (or first in a very long time) Sprint Triathlon.

Are you really ready now?  Me too!!!

 

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 Swim

Bike

Run

 

OFF

Swim

Bike

Run 2 miles

Swim

Bike 5 miles

Run

Swim 200yds

Bike

Run 2 miles

 

OFF

Swim

Bike 10 miles

Run

2 Swim

Bike

Run 3 miles

 

OFF

Swim 200yds

Bike

Run 2 mile

Swim

Bike 6 miles

Run

Swim 200yds

Bike

Run 2 miles

 

OFF

Swim

Bike 10miles

Run

3 Swim

Bike

Run 3miles

 

OFF

Swim 200yds

Bike

Run 2.5 miles

Swim

Bike 6 miles

Run

Swim 200yds

Bike

Run 2.5 miles

 

OFF

Swim

Bike 10 miles

Run

4 BRICK* (bike/run)

Bike 5 miles

Run 2 miles

 

OFF

Swim 300yds

Bike

Run 2.5 miles

Swim

Bike 8 miles

Run

Swim 300yds

Bike

Run 2.5 miles

 

OFF

Swim

Bike 10 miles

Run

5 BRICK *(bike/run)

Bike 5 miles

Run 2 miles

 

OFF

Swim 400yds

Bike

Run 3 miles

Swim

Bike 10 miles

Run

Swim 400yds

Bike

Run 3 miles

 

OFF

Swim

Bike 12 miles

Run

6 BRICK*

(bike/run)

Bike 5 miles

Run 2 miles

 

OFF

Swim 500yds

Bike

Run 3 miles

Swim

Bike 10 miles

Run

Swim 500yds

Bike

Run 3 miles

 

OFF

Swim

Bike 15 miles

Run

7 BRICK* (bike/run)

Bike 8 miles

Run 3 miles

 

OFF

Swim 600yds

Bike

Run 3 miles

Swim

Bike 10 miles

Run

Swim 600yds

Bike

Run 3 miles

 

OFF

Swim

Bike 15 miles

Run

RACE WEEK Swim

Bike 5 miles

Run 2 miles

 

OFF

Swim 300yds

Bike

Run2 miles

 

OFF

Swim

Bike 10 miles

Run

 

OFF

 

RACE DAY

*Brick – a bike workout followed immediately by a short run.  This is to get your legs ready for the quick transition.

 

And – there you have it.  You are totally prepared to do your first triathlon.  You picked and signed up for one.  You know about all the gear you need.  Plus, you know exactly what to do every day for the next 8 weeks to prepare your body.  I am just bursting with joy and excitement for you!  Don’t forget to send me some pictures!

However – if you aren’t quite ready – or feel like you still have a LOT of questions you have a few options.  One – check back here next week for some advice from age groupers, coaches and professionals!  Two – check out the previous posts about how to select your best first triathlon and essential triathlon gear.  Three – continue to check back in here on Thursdays for on-going triathlon tips.  Four – I am here for questions and have an amazing online training program (with limited spaces so I can give everyone as much personal attention as they need).

Enjoy!

Move your body, put good things in and ENJOY every day!

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