SPRINT TRIATHLON TRAINING BASE PLAN
weeks 1-4
30 min bike
650m total
2x50 kickboard
6x25, 6x50 2x100
30 sec rest
20 mins total
5 min easy run
10 hard run
5 min easy run
450m swim
45 min bike
15 min run
Friday
Sunday
Monday
Tuesday
Wednesday
Thursday
rest
run/bike brick
swim intervals
tempo/interval run
steady swim
long ride
Saturday
long run
WEEK 1
Let's do this!
Base phase training is meant to build your fitness in swimming, biking and running and get your machine used to training for the three disciplines. During these first four weeks, we will work out some of the bugs and build your base level aerobic fitness.
If you're going from couch to triathlon, then 6 days of workouts a week is too much for you to start. If that's the case, then I'd encourage you to start with three or four workouts a week, ideally one of each discipline. Add an additional workout every week until you're up to five or six workouts per week. Reach out to me if you have specific questions on this!
Notes:
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Always begin each workout with a brief warm up, and finish with a cool down and stretch.
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Do a run/walk combo as needed
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450 meters is 18 lengths of a 25m pool. Some pools are 25 yards, so in that case, just swim 450 yards (or you could do the math if you wanted!)
450m swim
20 mins total
5 min easy run
10 hard run
5 min easy run
650m total
2x50 kickboard
6x25, 6x50 2x100
30 sec rest
30 min bike
15 min run
45 min bike
steady swim
tempo/interval run
swim intervals
run/bike brick
rest
long run
Sunday
Saturday
Friday
Thursday
Wednesday
Tuesday
Monday
WEEK 2
Week 2 looks a lot like week 1. Move workouts around to accommodate your work and family schedule!
long ride
Notes:
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"long workouts" are done at a steady pace where you could hold a (breathy) conversation
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interval or tempo workouts are a higher intensity, meant to improve speed, and should leave you short of breath (they include recovery time)
WEEK 3
Expect some mental and physical fatigue to set in this week as the "newness" of training wears off... just keep moving forward!
450m swim
22 mins total
5 min easy run
12 hard run
5 min easy run
800m total
2x50 kickboard
8x50 4x100
30 sec rest
30 min bike
20 min run
45 min bike
long run
Saturday
rest
Friday
run/bike brick
Thursday
swim intervals
Wednesday
tempo/interval run
Tuesday
steady swim
Monday
long ride
Sunday
Notes:
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Are you stretching? What about foam rolling? Try to squeeze in a stretch sesh after each workout, and foam roll anytime and all the time!
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Your "long" swim on Mondays is meant to be a continuous swim with minimal breaks. Ideally, you'll swim the freestyle stroke (aka front crawl), because it's the most efficient of the 4 strokes. Don't stress if you're not there yet. Many triathlons have been completed with a side stroke, back stroke or doggie paddle!
WEEK 4
Last week of base training! If your body is screaming for a recovery week, then listen! If you need a second rest day, take out one of the speed workouts (Tuesday, Wednesday or Thursday)
long run
Saturday
rest
Friday
run/bike brick
Thursday
swim intervals
Wednesday
tempo/interval run
Tuesday
long swim
Monday
long ride
Sunday
45 min bike
20 min run
30 min bike
800m total
2x50 kickboard
8x50 4x100
30 sec rest
22 mins total
5 min easy run
12 hard run
5 min easy run
450m swim
Notes:
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If the swim in just not "clicking", you might want to look into lessons. Just a few lessons, can be very productive in improving your stroke.
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running is challenging to the your cardiovascular system, so if running is maxing you out physically, it's okay to walk - just keep moving forward!