With just four weeks to train, these workouts are a great way of increasing your fitness and confidence before a race, in a timeefficient way. The format is 750m swim, 20km cycle and 5km run, which lends itself to speedbased training, rather than pure endurance. Whether its your first foray into triathlon or youre a seasoned multisport athlete, our sprint plans build the fitness and skills youll need on race day. It is organised so there are 4 weeks of base training, 4 weeks of build training and 4 weeks of competition specific training. We are now into december and most athletes should be back on track working on their base having had a well earned break after a long hard season, the break enable our body and mind to recover from the continuous bombard of mental and physical torture we all put ourselves through for. Every training plan is built specifically to use within. If you arent there yet, check out running from scratch andor try our couchto sprint plan requires silver membership level. Ive included some in the free triathlon training plan at the end of this blog. See swim workouts for runners i would build up more slowly over a period of 810 weeks. Free running and triathlon training plans snacking in sneakers. A 10week sprint triathlon training plan triathlon training.
Ftt 8 week sprint triathlon training plan are you ready take on a new life changing challenge, and race your first sprint triathlon. Here are some free olympicdistance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan to 6 weeks plan. Laura cozik, a triathlon coach and the founder of the allwoman team lipstick in new york city, makes it simple with this beginnerfriendly plan, which gets you in shape to complete a sprint tri typically a 750meter halfmile swim, a 20kilometer 12. My 4 week sprint triathlon training plan was featured earlier this year on sarah fits blog.
View the race sprint triathlon faster training plan. This minitriathlon guide includes gear suggestions and training strategies to help you ace your race. Intermediate sprint tri training plan intermediate if youve already done a sprint triathlon and want a more structured plan to improve your time, try this intermediate training plan. So, youve decided to sign up for a sprint triathlon this summer, and you dont want to invest more than 4 weeks, because you want to leave time to go to the beach, soak up the sun, etc. 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. This intermediate sprint training plan is set up in table format. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. Week sprint training plan for intermediate triathletes. 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. Then its time to switch focus to duathlon and race strong to the end. Do two sessions a week, and give yourself at least two days of rest between sessions. I had no idea what i was doing while training and was confused regularly i found in free online sprint tri training.
Well, even if its your first, i promise this 4 week training plan will get you prepped. Lastly, figure out how you are going to celebrate at the finish. This is a super sprint distance triathlon training plan lasting 12 weeks. If your triathlon is four months away, this plan should help you introduce speed into your training. 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. 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. During the week, workouts should be performed in the order listed and optimally be 46 hours apart except for runs off the bike. If you arent there yet, check out running from scratch andor try our couchtosprint plan requires silver membership level. Sprint triathlon 1 month to go training plan nuffield health. Follow this sprint triathlon training road map to cross your first finish line in just eight weeks. This training plan is designed to focus on time and intensity rather than distance and is based on a five zone training system to prepare the athlete to be versatile and well trained.
Sep 25, 2014 as a certified trainer, i found sprint triathlon training in 4 weeks to be an excellent guide to get you started on your training adventure. This triathlon base training plan will get your fitness up for triathlon in four weeks. With this plan, youll work out at different intensities during different weeks. Brick sessions involve cycling then running straight afterwards. I like the pro tips throughout the book, and that fact its very creatively written.
It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Congratulations on your decision to tackle a sprint distance triathlon. This plan is protected by our refund policy and may. Detailed training calendar 11 week sprint distance program beginner week 4 monday. Weve had a good start to the 20 triathlon season and are working hard preparing for our next races. As a certified trainer, i found sprint triathlon training in 4 weeks to be an excellent guide to get you started on your training adventure. I had no idea what i was doing while training and was confused regularly i found in free online sprint tri training plans. Getting started take proper steps from day one no pun intended. A down and dirty guide to getting in shape and training for a 4 weeks to a sprint triathlon. Please find below an 8 week sprint triathlon training plan to help you prepare for your event. Training plan race a faster sprint tri in six weeks i. Kirsten sweetlands four week sprint distance training plan. Or, have you signed up for a sprint triathlon and you are looking for the perfect plan. If youre already an active person, then the answer is yes.
Whether its your first triathlon or youre looking to improve your time, peter bryans sprint triathlon training programme offers expert advice. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. A triathlon is a hugely rewarding event to compete in. I had no idea what i was doing while training and was confused regularly i found in free online sprint. 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. After the 4 weeks are completed, take one week of active recovery, and repeat this plan again. This short training plan is suitable for beginner or timelimited triathletes, aiming for their first sprint distance triathlon. Race a faster sprint triathlon in six weeks triradar. It is not suited for beginners with no prior experience.
Nov 20, 2018 click on the link below to purchase your plan from training peaks. Its designed with key workouts to boost your speed quickly over six weeks. The 20 week mini sprint triathlon plan will have you ready for a mini sprint race in 20 weeks. Use this fourweek plan to prepare for the swim event of your next sprint triathlon when time is tight. This plan is best suited for those with a season of sprint distance triathlon training under they belt.
This training plan takes you through the process in just six weeks, factoring in recovery at the. This four week triathlon training plan will build racespecific fitness for your triathlon event and features optional sessions for those with extra training time. Life time tri sprint training program congratulations. So, i thought it would be fun to put together a simple 4week sprint triathlon training plan that anyone can do.
Youll see the weeks along the left column, and then spaces for swimbikerun workouts underneath that. Our mission is to grow the sport and inform and delight readers with unparalleled coverage of the people, places, gear, training, and events that define the multisport lifestyle. Use this 8 week mini triathlon training plan aka sprint triathlon training plan to go from beginner to medalearner in just two months. Beginner sprint triathlon training plan cancer research uk.
If your triathlon is one month away, this plan should help you add the final polish to your endurance and speed. Over 20 weeks youll improve your skills related to all three disciplines and get ready for a faster race day. It is suitable for sprint and olympicdistance triathlons and follows on from the speed building triathlon training plan above. With just 12 weeks to go until eventday, this plan assumes you are currently able to swim 800 myards with rests, ride for 30mins and run for 15mins but not all on the same day. Mar 11, 2020 use this 8week mini triathlon training plan aka sprint triathlon training plan to go from beginner to medalearner in just two months. Use this 8week minitriathlon training plan aka sprinttriathlon training plan to go from beginner to medalearner in just two months. I have been participating in triathlon for 5 years, and often get asked how to get started. Without further ado, im excited to share with sarahfit readers, the first look at the project neon sprint triathlon 4 week training plan. This mini triathlon guide includes gear suggestions and training strategies to help you ace your race.
This is your last two week training segment before you back off for race taper week. Jul 22, 2014 last year, i completed my first sprint triathlon. Regardless of your pace, train the number of minutes given in the grid at the bottom. Just follow along with this to see what workout you should do that day. Yes, this seems like a long time to train for a halfa sprint, but this plan takes you from zero aerobic base. This plan will prepare you for any sprint triathlon or for your first. No talking should be possible during the short ones, one or two words may be possible during longer ones. 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. Sprint week training program description and caveats. 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. The key to getting good at sprint triathlon is to polarise your training. A 12week triathlon training plan for beginners active. 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.
If youre brand new to triathlon, trying to figure out training for swimming, cycling and running in an organized progression can be a little daunting. The focus of this 14 week program is foundation and strength for sprint triathlon. This triathlon 1 program is designed for runners and other athletes who want to use a variety of sports and exercises to get fit and stay fit. Since i only have 4 weeks to get it done, i designed this plan to keep me on schedule and get me ready to tackle the sprint triathlon in 4 weeks. Ftt 8 week sprint triathlon training plan first time triathlete. Sprint triathlon 4 months to go training plan nuffield health. This training plan takes you through the process in just six weeks. If you are already running multiple times per week and you are comfortable enough on your bike or in a pool, you can do this.
This sprint triathlon training plan will take just over five hours per week, including six workouts and a rest day. The book is written from an open mind, with knowledge and support to help you get set for your first sprint triathlon. This is the program one of our coaches designed for his mother who was racing her first sprint triathlon. Is it really possible to get fit for a triathlon in just four weeks. Triathlon 1 combines the three sports of the triathlon swimming, biking, running with strength training and walking. 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. Sprint triathlon training off season 4 weeks triathlon. Intermediate sprint triathlon training plan snacking in. Questions about the six weeks to a sprint triathlon training plan or using this plan. This 16 week training plan is designed to get a novice triathlete through a sprint distance triathlon. Kirsten sweetlands advanced fourweek training plan for the sprint distance. 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.
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