8-Week Sprint Triathlon Training Plan - Intermediate Mon Tue Wed Thurs Fri Sat Sun
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- Charity Russell
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1 Week #1 Bike 3:30 Run 1:40 7:10 8-Week Sprint Triathlon Training Plan - Intermediate BRICK-70 off BRICK-75 min: RUN-45 min: min: Bike 45 min: All easy. min: Build BIKE 60 min. Negative 200 easy min. building 100 swim, effort on splits. On an swim, 100 effort with a 100 kick, 100 each rep. out-and-back easy kick. 2 x 10k time trial pull. 50 swim, 50 in course go out 100 drill (drill near the end. kick, 50 heart rate the first half by 25 s: Transition to 3 x 100 mod swim, 50 finger tip a 20 min. run (10 ). kick, zones. drag, fist, at 10k race 1 min rest. Turn around catch-up, effort. Walk 3 x 100 mod Each Transition to and come fast 5 minutes for (10 ). numbered a 15 min. run back in heart 5 x 50 cool down. 1 min rest. set is done in zones 1-3 rate 3-4 fast (15"RI) 3 x 100 mod non-stop as on a zones. Relax! 60 seconds min: front (10 ). a 200. rest plank, side 4 x 75 kick #1 100 min: 5 x 50 fast plank, clam (20 ) done as easy, 50 front plank, (15"RI) shells, bird 25 build, 25 mod, 50 fast side plank, 60 seconds dogs, fast, 25 easy. (10 ). clam shells, rest 100 easy #2 50 easy, bird dogs, 5 x 50 fast 100 mod, 50 (15"RI) : 1600 fast (20 ). 200 steady BIKE 45 min. #3 50 easy, pull. 50 mod, easy fast (30 ). kick # easy fast, 50 swim easy, 50 : 1650 mod (20 ). RUN-30 min: #5 50 fast, Run with 100 easy, 50 heart rate in mod. (10 ) zone 1-2. #6 50 fast, Don't force 50 easy, 100 zone 2. Flat mod. to gently 150 easy. Continually : 1600 check form. Quick WU: 15 min. cadence (88+ rpm). 5 min. zones 4-5 (5 min. RI).
2 Week #2 Bike 3:45 Run 1:50 : 7:35 2 x 10 min. (5 min. RI) zone 5. Remainder of the session easy zones x 100 swim each of kick, R arm only, L arm only, Moderate pace-- 50 (15 ) 100 (15 ) 200 (40 ) 300 (60 ) 200 (30 ) 100. Easy combination of kicks and strokes for 10 minutes. : 1650 BIKE 45 min. min: front plank, side plank, clam shells, bird dogs, BRICK-70 min: Bike 45 min. building effort with a 10k time trial near the end. Transition to a 20 min. run at 10k race effort. Walk 5 minutes for cool down. 100 swim, 100 kick, 2 x 100 drill by 25 s done as right arm, left arm, catch-up, fast 4 x 100 very fast (30 ). 50 kick easy. 4 x 100 very fast (30 ). 50 kick easy. 1 x 100 fastest of workout. 200 easy RUN-30 min: Run a hilly Heart rate in zones 2-3 on uphills. Otherwise heart rate in Avoid heart rate zones 4-5. Take it easy on the downhills. off Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 pull. 6 x 50 done as 25 drill (Catch-up), 25 swim 4 x 200 (15 ) at moderate pace. 200 easy pull. Stretch out your stroke : 1600 WU: 15 min. 5 min. zones 4-5 (5 min. RI). 2 x 10 min. (5 min. RI) zone 5. Remainder of the session easy BRICK-90 min: BIKE 75 min. in heart rate Transition to a 15 min. run in zones 1-3 on a min: front plank, side plank, clam shells, bird dogs, RUN-45 min: Negative splits. On an out-and-back course go out the first half 1-2 zones. Turn around and come back in heart rate 3-4 zones. Relax!
3 zones 1-2 Week #3 SWIM BIKE 4:00 Run2:05 8:05 BRICK-90 off BRICK-105 RUN-60 min: min: Bike 45 min: All min: Heart rate in 100 swim, min. building 100 easy easy. BIKE 90 min. zone 1-4 on 100 drill (by effort with a swim, 50 kick 100 swim, hilly 25s: rt. arm, 10k time trial with board. 100 drill, A few lft. arm, near the end. 100 kick, in seconds with catch-up, Transition to 3 x 100 drill 100 drill. heart rate heart rate in finger tip a 20 min. run with fins (RA, Drill by 25 s: zone 5 is OK. drag), 100 at 10k race LA, catch-up, right arm, Don't force pull effort. Walk fast swim) left arm, heart rate 5 minutes for (20"), 50 kick catch-up, Transition to up--allow it 4 x 25 fast cool down. with fins. fast swim a 15 min. run to rise with (10"). 6 x 50 pull in zones 1-3 hills. 50 steady with buoy 5 x 100 mod on a pull (15") (15 ). 2 x 75 swim scull, 25 pull 1 min rest. min: (15") sculls 5 x 100 mod front plank, fast, 25 easy, are front, (15 ). side plank, 25 fast (15"). mid and dog 300 clam shells, 3 x 100 pull paddle, 50 done as 100 bird dogs, descend kick with pull, 50 kick, (15"). board. 50 back 2 x 75 swim 6 x 100 stroke, 100 moderate pull. easy, 25 fast, pace (15 ). : easy 50 easy (15"). pull, 50 kick WU: 15 min. 50 steady streamline pull (15"). on your back, 4 x 25 fast 50 easy 5 min. (10"). 100 easy : 1600 zones 4-5 (5 swim, 100 RUN-30 min: min. RI). easy kick. Run on a flat 2 x 10 min. : 1500 to gently (5 min. RI) BIKE 45 min. Get zone 5. at least 50% of run time Remainder with heart of the rate in zone session easy 2. Avoid zone 3-5 heart zones 1-2 rates. min: front plank, side
4 plank, clam shells, bird dogs, Week #4 Bike 2:15 Run 1:45 5:30 OFF BRICK-45 RUN-30 OFF min: RUN-60 min: min: min: After WU: Heart rate in 100 BIKE 30 min. warm-up 6 x 50 easy zone 1-4 on swim,100 and running hilly kick, 2 x 100 course in with heart swim, 25 kick A few drill, 100 rate mostly (kick is seconds with kick. Transition to in zones 1-2 streamline on heart rate in Drill with fins a 15 min. run include a your back). zone 5 is OK. by 25 s: right in zones 1-2 few 20-6 x 50 pull Don't force arm, left on a second pickups heart rate arm, catchup, to scull (front, up--allow it fast faster than mid, dog to rise with RA, LA min: front your 10k paddle), 25 hills. is with the plank, side race pace. pull. non-stroking plank, clam Long, easy a min: front arm at your shells, bird recoveries. moderate plank, side side and dogs, Relax! Pickup effort. plank, clam breathe to cadence: 7 x 100 (15 ) shells, bird that side. count your moderate. dogs, right foot 6 x 50 kick 2 x 75 pull strikes for (15 ) done as the 20 fast, pull, 25 seconds. easy(20 ). front scull, Strive for easy 25 pull. or more. alternating 50 2 x 75 swim pull, 50 (15 ) done as : fast, 25 BIKE-75 min: slow, 25 fast. 4 x 25 kick with board Most of ride fast (10 ). time in heart 4 x 50 fast rate (30 ). 4 x 100 fast (15 ) 200 very easy mix of swimming and kicking. : 1700 BIKE-30 min: Ride
5 Week #5 Bike 4:15 Run 2:10 6:25 primarily at 1-2 zones on a Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings. 1 x (50 swim, 50 kick, 50 pull) 2 x100 drill catch-up, 25 fist, 25 finger tip drag, 25 fast swim 2 x 500 moderate swim (15") 150 easy pull : 1650 BIKE-45 min: BRICK-90 min: Bike 60 min. with 3 x 5k at race effort (2- minute recoveries) on a course that simulates your A-race Transition to a 20-min. run at 10k race pace. Walk 5 min. for your cooldown. 100 swim, 100 kick, 2 x 100 drill. Drill with fins by 25 s: right arm, left arm, catchup, fast RA, LA is with the non-stroking arm at your side and breathe to that side. 5 x 100 done as: #1 25 fast, 25 easy, 25 fast, 25 easy (15") #2 50 fast, 50 easy (15") #3 75 fast, 25 easy (15") #4 25 easy, 50 fast, 25 easy (15") #5 100 fast Rest one minute and then. 5 x 50 fast (30 ). 200 very easy pull. : 1650 off 100 swim, 100 kick, 100 pull. On each interval of the first set, count strokes on every other 25 while. focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 5 x 200 (30 ) at aerobic effort (well below T- pace). 3 x 50 kick (15 ) moderate effort. 200 easy pull. : 1650 RUN-60 min: Cruise intervals. Warm-up well and then do 3 x 8 minutes. Build to heart rate 4-5a zones (2 minute recoveries). Easy for the rest of the session and 5 min. walk for the cooldown. min: front plank, side plank, clam shells, bird dogs, BRICK-105 min: BIKE 90 min. Transition to a 20 min. run in zones 1-3 on a
6 RUN-30 min: Run a hilly Heart rate in zones 2-3 on uphills. Otherwise heart rate in Avoid heart rate zones 4-5. Take it easy on the downhills. min: front plank, side plank, clam shells, bird dogs, Most of ride time in heart rate zone 2-3. Week #6 Bike 4:15 Run 2:10 6:25 BRICK-90 off RUN-60 min: BRICK min: Bike 60 3 x Cruise min: 10 minutes min. with 4 x 100 done as 100 swim, intervals. BIKE 90 min. of swimming 5k at race 25 kick, 25 R. 50 kick, 100 Warm-up and kicking. effort (2- arm, 25 L. drill, 50 kick. well. Then do minute arm, 25 4 x 8 minutes. 3 x 100 recoveries) Kick is 200 Build to heart moderate on a course streamline moderate rate 4-5a pace (10 ). that on your pace. zones (2 30 recovery. simulates back. 50 kick easy. minute 3 x 100 your A-race 200 done as recoveries). Transition to descending 5 x easy, Relaxed form! a 20 min. run pace (10 ). Transition to moderate 100 fast. Listen to in zones recovery. a 20-min. run pace (15 ) 50 kick easy. breathing. on a 3 x 100 hold at 10k race 500 straight 200 done as Easy for the last sets pace. Walk 5 swim 100 fast, 100 rest of the fastest 100. min. for alternating easy. session and 5 (10 ). your cooldown. race-pace 50 kick easy. min. walk for 30 recovery. 50s with the cool- easy-pace 200 pull down. 400 steady 50s. easy. min: 100 kick front plank, 5 x 50 kick 200 kick easy. side plank, easy easy. 200 swim clam shells, swim good form. bird dogs,
7 BIKE-45 min: good form RUN-30 min: Run a hilly Heart rate in zones 2-3 on uphills. Otherwise heart rate in Avoid heart rate zones 4-5. Take it easy on the downhills. min: front plank, side plank, clam shells, bird dogs, 1550 Most of ride time in heart rate zone 2-3. Week #7 1:00 Bike 2:00 Run 1:35 5:05 OFF RUN-30 min: SWIM: OFF BRICK-90 min: RUN-45 min: Negative WU: Bike 60 min. Run a hilly 200 swim split. On an 3 x 100 with 3 x 5k at Heart easy. out-and-back descending race effort (2- rate in zones 6 x 50 done course go times (30 ). minute 2-3 on as 25 drill out the first 4 x 50 kick recoveries) on uphills. (finger tip half in heart descending a course that Otherwise drag) and 25 rate 1-2 times (30 ). simulates heart rate in zones. Turn your A-race around and 4 x 200 fast Avoid heart 5 x 100 (20 ) come back in with 50 kick Transition to rate zones 4- #1 is easy. heart rate 3- easy a 20-min. run 5. Take it Descending 4 zones. between at 10k race easy on the time for each Relax! 200s. pace. Walk 5 downhills. interval. 100 kick min. for your Rest 1-2 min: front steady. cool-down. minutes. plank, side 100 min: 2 x 100 (20 ) plank, clam easy front plank, each same shells, bird 1650 side plank, pace as #5 of dogs, BIKE-30 clam shells, first set. min: After bird dogs, 200 kick warm-up do steady effort. 4 x easy seconds in
8 Week #8 1:00 Bike 1:20 Run :55 Core :15 3:30 : 1600 BIKE-30 min: After warmup do 4 x 90 seconds in the heart rate 4-5a zones (3- minute recoveries). Finish with a very easy cool down and stretch. the heart rate 4-5a zones (3- minute recoveries). Finish with a very easy cool down and stretch. BRICK-45 SWIM-20 off BRICK-30 RACE good Off min: BIKE-30 min: Prerace luck and have 100 swim, 50 min: After 100 swim, 50 brick. fun! kick, 100 warm-up do kick, 100 Bike 20 swim, 50 2 x 90 pull, 50 swim minutes and kick. seconds in fast. transition to the heart a 10-min. 2 x 500 at rate 4-5a 5 x 100 very run on the race-pace zones (3- fast (30 ). race course, (45 ). minute 50 kick easy. if possible. recoveries). 1 x 100 Include kick Transition to fastest of short, race easy. a 15 min. run workout. efforts on 200 swim in the easy each. Note good form. zones. Walk landmarks min. for 1050 Afterwards, BIKE-30 min: the cool RUN-30 min: tighten all down. After warmup bolts on and your bike. min: front running with SWIM-10 plank, side heart rate min: Check plank, clam mostly in out the start shells, bird zones 1-2 and finish of dogs, include a few the 20-second Note pick-ups to landmarks faster than for sighting. your 10k Include a race pace. few pick-ups Long, easy faster than recoveries. race pace. Relax! Pickup cadence: count your right foot
9 strikes for the 20 seconds. Strive for 30 or more.
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