As long as you are basically healthy, you should be able to complete this plan without any baseline of cardiovascular exercise. The races on this page are examples of sprint distance duathlons, which take most people 12 12 hours. 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. 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. Build on your existing fitness with this sprint triathlon training plan to supercharge your speed for your fastest ever sprint triathlon season. A 12week triathlon training plan for beginners active. Welcome to the trinewbies online free training programs. Its a pleasure to have you join us in training for your triathlon and quality of life will take. In order to be able to complete the training you should have a reasonable level of. Please find below an 8 week sprint triathlon training plan to help you prepare for your event. Detailed training calendar 11 week sprint distance program beginner part 2. This 16 week training plan is designed to get a novice triathlete through a sprint distance triathlon.
This training plan takes you through the process in just six weeks. These mini sprint plans are very conservative and will get any person thinking of training for a triathlon ready to cross the finishline. A sprint triathlon 750m swim, 20km bike, 5km run is often more intense, whereas an olympic triathlon is twice the distance, and. Our free sprint triathlon training plans will get you started in triathlon or hone your sprint distance speed and fitness. Advanced sprint triathlon training plan snacking in sneakers. You can always mix the sessions in the plan with cross training. Life time tri sprint training program congratulations. More than 1 million people stepped up to a triathlon starting line last year37 percent of them women, according to usa triathlon. Beginner sprint triathlon training plan cancer research uk. If you like to be active outdoors, you might do all three of these things regularly. Train for your first sprint triathlon with our 12week 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. 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 triathlon 1 schedule only suggests how you might train. More advanced people may do a little less, and others may extend the training length. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this.
Already done a few sprint triathlons, and looking to pr. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. 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. This sprint triathlon plan is designed for a newbie seeking an easy to follow plan. 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 a triathlon takes time, even a sprint distance requires a solid 12 weeks of good training and dedication to successfully complete the challenge. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. Getting started take proper steps from day one no pun intended. 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. Beginner athlete in your first or second year of sprint triathlon competition. That is why i want to offer you a free sprint triathlon training plan. Coach suzanne, i used a half of your olympic distance plan to finish my last tri a couple of weeks ago. Life time tri super sprint training program congratulations. Ftt 8 week sprint triathlon training plan first time.
The key to getting good at sprint triathlon is to polarise your training. A sprint distance triathlon is a great distance for new triathletes to get started in triathlon. 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. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event. Developed by jorge martinez of e3 training solutions, this plan will get you ready for spring. So, i thought it would be fun to put together a simple 4week sprint triathlon training plan that anyone can do. If you can apply yourself to the training over the next 8. 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. You have your eyes on your first sprint, but with no endurance background, how do you start.
If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. The 10 week mini sprint triathlon plan will have you ready for a mini sprint race in 10 weeks. It is not a complex or hugely time consuming programme, it will. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. 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. Rpm stands for revolutions per minute, which is your cadence. Intermediate level with at least two years of sprint or olympic distance racing experience.
Triathlons used to be the domain of elite athletes. The best way to train for a sprint triathlon, is to include regular swimming, cycling and running into your lifestyle. Triathlon is a sport growing rapidly in popularity across the nation due to its versatility and accessibility for all ages and fitness levels. 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 program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. 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.
Sprint triathlon training and coaching suzanne atkinson. Rest and recovery is just as important as training. Its a 20week plan with several focus blocks designed to improve your skills in each discipline and get you crossing the finish line faster. Basic aerobic endurance training, 5060% of your maximum heart rate. Sprint triathlon training plan sharpen your sprint speed. This 12 week training plan is designed to get a novice triathlete through a super sprint distance triathlon. If this is a particularly busy time in your life, it may be hard to allow the time to train effectively. 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. And unlike many on the intenet today, they are free.
Monday tuesday wednesday thursday friday saturday sunday week. The plan is split into two sections for athletes with either 8 or 12 hours per week to train. Super sprint beginner triathlon training plan pdf how to train for a sprint triathlon pdf general fitness tips. Congratulations on your decision to tackle a sprint distance triathlon. Training plan race a faster sprint tri in six weeks i. A sprint triathlon challenges your whole body, doesnt suck up your life in. 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. Without further ado, im excited to share with sarahfit readers, the first look at the project neon sprint triathlon 4 week training plan. Your workouts are done in zones, determined by your heart rate hr.
The following program is designed for the individual who would like to complete his or her first sprint triathlon with no regard to time. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8week build program could be sufficient. The format is 750m swim, 20km cycle and 5km run, which lends itself to speedbased training, rather than pure endurance. Try different combinations to see what works best for you. Welcome to the life time tri 12week sprint training program for newbies. In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event.
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 12week training plan is designed to get a triathlete through a sprint distance triathlon. If you can apply yourself to the training over the next 8 weeks then you can really enjoy the day of the race. Welcome to the life time tri 8week super sprint training program for newbies. In 8 weeks with about 5 hours a week you will arrive to the start line of your first sprint triathlon ready to go. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. The purpose of this plan is to complete a short course duathlon. It is not a complex or hugely timeconsuming programme, but it will. 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. A triathlon is a hugely rewarding event to compete in.
This 12 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time. The 20 week mini sprint triathlon plan will have you ready for a mini sprint race in 20 weeks. Life time tri super sprint triathlon training program. Training for your first sprint triathlon on 46hrs a week. 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 zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. It is not a complex or hugely timeconsuming programme, but it will get you to the. 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. Week sprint training plan for intermediate triathletes.
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. This plan, and all training plans, are suggested guidelines only. Try following this free advanced sprint 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. It also makes it harder to get lazy and skip a days session. This is all about making your life and your training work for you. It requires a moderately high level of fitness, certainly. 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. Yes, this seems like a long time to train for a halfa sprint, but this plan takes you from zero aerobic base. The goal of periodization is to reach peak performance when race day arrives. It is not a complex or hugely time consuming programme.
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. Train for your first sprint triathlon with our 12 week plan. Start sprint triathlon training sessions easy to warm up. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon.
This is an 8 week plan for a sprint or super sprint triathlon. 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. 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. More detailed instructions on how to work out each day, along with training tips, are available with the interactive version available through trainingpeaks. The races on this page are examples of sprint distance duathlons, which take most. 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. Its important to listen to your body and find a good balance between training, rest, work and play. For 10 years we have been providing training programs that have helped hundreds of triathletes cross the finish line with smiles on their faces. Sprint triathlon training schedule your guide to preparing for the big race. This beginners plan was created specifically for the classic distance race at the 2016 nautica.
Be conservative with your effort in week 1 but strong in your conviction to complete the schedule this week. So, grab your favorite training partner and get on the road. 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. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. 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.
1092 639 153 563 1266 1063 1161 402 1562 368 599 180 1505 272 42 455 454 1397 1010 1364 435 543 1496 1452 215 1251 1103 1104 1279 512 406 53 1397 107