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The
following is a basic training plan to help guide you in
preparing for a sprint distance triathlon which consists
of a 200m swim, 10m bike and 2.5kmun.
Target
Athlete
- Generally
active already
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Can comfortably swim 50m, bike 20 min., and run
10 min.
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Wants to simply finish the race with a moderate
level of comfort (ie not exhausted).
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Workouts
Since
an individual's weekly schedule is subject to countless
variables, I’ll give you the weekly workouts for each
activity but do not assign them a day - that's up to
you.
Scheduling Guidelines
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Have at least one, preferably two days between
workouts of the same sport.
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Avoid having more than three consecutive days
where you do leg work (bike, run). Insert swim
or rest days to allow your legs to recover.
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Have at least one full rest day each week.
Ideally, do each activity (swim, bike, run)
twice per week.
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Every fourth week sees a drop in training volume
to allow for thorough recovery.
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All numbers denote minutes of continuous
exercise at an easy to moderate intensity (ie
you should be able to talk without losing your
breath). In the case of the swim, the time is
not continuous exercise but instead the length
of the overall workout including rest breaks.
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*During each of weeks 9 and 10, do a bike/run
workout (brick) of 30 min. bike immediately
followed by a 10 minute run. This time should
be counted as part of the totals listed below.
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From week five onwards, one of your workouts
should be on terrain that is similar to that of
the race you are planning to do. (ie hills)
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Week |
Swim |
Bike |
Run |
Total Time |
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1 |
a) 20
b) 20 |
a) 20
b) 20 |
a) 10
b) 10 |
1:40 |
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2 |
a) 30
b) 20 |
a) 30
b) 20 |
a) 15
b) 10 |
2:05 |
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3 |
a) 30
b) 30 |
a) 30
b) 30 |
a) 15
b) 15 |
2:30 |
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4 |
a) 20
b) 20 |
a) 20
b) 20 |
a) 10
b) 10 |
1:40 |
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5 |
a) 30
b) 30 |
a) 40
b) 30 |
a) 20
b) 15 |
2:45 |
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6 |
a) 30
b) 30 |
a) 50
b) 30 |
a) 20
b) 20 |
3:00 |
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7 |
a) 30
b) 30 |
a) 60
b) 30 |
a) 25
b) 20 |
3:15 |
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8 |
a) 20
b) 20 |
a) 20
b) 20 |
a) 10
b) 10 |
1:40 |
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9* |
a) 30
b) 30 |
a) 60
b) 30 |
a) 30
b) 20 |
3:20 |
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10* |
a) 30
b) 30 |
a) 60
b) 30 |
a) 35
b) 20 |
3:25 |
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Race Week |
1 workout of 15
min. for each activity, with day off in between. |
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