SPRINT TRIATHLON TRAINING BUILD PLAN

weeks 5-9

30 min bike

10 min run

1000m total

2x50 kickboard

10x100

alternate hard/easy

on each 100

45 sec rest between

25 mins total

5 min easy run

1m fast x6 (RI 60s)

3m fast x3 (RI90s)

5 min easy run

600m swim

1 hour bike

add 3x3-min

bursts of speed

25 min run

Friday

Sunday

Monday

Tuesday

Wednesday

Thursday

rest 

run/bike brick

swim intervals

tempo/interval run

steady swim

long ride

Saturday

long run

Notes: 

• 1m fast x6 (RI 60s) = run hard for one minute, then rest for 1 minute. Repeat this 6 more times

• Expect the legs to feel heavy off the bike during your brick workout.  You'll get used to this feeling! 

• 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!)

650m swim

25 mins total

5 min easy run

15 hard run

5 min easy run

40 min bike

12 min run

30 min run

steady swim

tempo/interval run

swim intervals

run/bike brick

rest 

long run

Sunday

Saturday

Friday

Thursday

Wednesday

Tuesday

Monday

Notes: 

• "long workout" are done at a steady pace where you could hold a conversation

• interval or tempo workouts are a higher intensity, meant to improve speed, and should leave you short of breath (they include recovery time)

long ride

1200m total

2x50 kickboard

4x50 4x100 4x200

45 sec rest between

1 hour bike

add 3x3-min

bursts of speed

WEEK 7

Expect some mental and physical fatigue to set in this week as the "newness" of training wears off... just keep moving forward!

700m swim

22 mins total

5 min easy run

12 hard run

5 min easy run

800m total

2x50 kickboard

8x50 4x100

30 sec rest

40 min bike

12 min run

20 min run

1 hour bike

add 3x3-min

bursts of speed

Notes: 

• "long workout" are done at a steady pace and a pace where you could hold a conversation

• interval or tempo workouts are a higher intensity, meant to improve speed, and should leave you short of breath (they include recovery time)

WEEK 8

Recovery week!

45 min bike

20 min run

add 5x60s pick-ups

30 min bike

12 min run

800m total

2x50 kickboard

8x50 4x100

30 sec rest

22 mins total

5 min easy run

12 hard run

5 min easy run

750m swim

Notes: 

• 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. 

• 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!

WEEK 9

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)

Notes: 

• 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. 

• 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!

SPRINT TRIATHLON TRAINING BUILD PLAN

weeks 5-9

30 min bike

10 min run

1000m total

2x50 kickboard

10x100

alternate hard/easy

on each 100

45 sec rest between

25 mins total

5 min easy run

1m fast x6 (RI 60s)

3m fast x3 (RI90s)

5 min easy run

600m swim

1 hour bike

add 3x3-min

bursts of speed

25 min run

Friday

Sunday

Monday

Tuesday

Wednesday

Thursday

rest 

run/bike brick

swim intervals

tempo/interval run

steady swim

long ride

Saturday

long run

Build phase is where the more challenging training begins. Here you begin to improve your strength and endurance in each of the three disciplines by adding more volume and intensity to your workouts.  This is intended to stress the body so it will adapt to the greater workload.  Here we train each discipline about twice per week, including a weekly bike/run brick. 

Notes: 

• 1m fast x6 (RI 60s) = run hard for one minute, then rest for 1 minute. Repeat this 6 more times

• Expect the legs to feel heavy off the bike during your brick workout.  You'll get used to this feeling! 

• 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!)

650m swim

25 mins total

5 min easy run

15 hard run

5 min easy run

30 min bike

10 min run

25 min run

steady swim

tempo/interval run

swim intervals

run/bike brick

rest 

long run

Sunday

Saturday

Friday

Thursday

Wednesday

Tuesday

Monday

Notes: 

• "long workout" are done at a steady pace where you could hold a conversation

• interval or tempo workouts are a higher intensity, meant to improve speed, and should leave you short of breath (they include recovery time)

long ride

1200m total

2x50 kickboard

4x50 4x100 4x200

45 sec rest between

1 hour bike

add 3x3-min

bursts of speed

WEEK 7

Expect some mental and physical fatigue to set in this week as the "newness" of training wears off... just keep moving forward!

700m swim

1400m total

2x50 kickboard

4x50 4x100 4x200

45 sec rest

40 min bike

12 min run

30 min run

1 hour bike

add 3x3-min

bursts of speed

25 mins total

5 min easy run

1m fast x6 (RI 60s)

3m fast x3 (RI90s)

5 min easy run

Notes: 

• "long workout" are done at a steady pace and a pace where you could hold a conversation

• interval or tempo workouts are a higher intensity, meant to improve speed, and should leave you short of breath (they include recovery time)

WEEK 8

Recovery week! Total time is less, but intensity should go up just a bit!

20 mins total

5 min easy run

4x4-min sprint

Rest Interval: 90s

5 min easy run

or REST DAY!

45 min bike

add 4x3-min

bursts of speed

20 min run

add 5x60s pick-ups

30 min bike

12 min run

1200m total

2x50 kickboard

4x100 4x200

45 sec rest

750m swim

Notes: 

• Listen to your body.  If you need a little more recovery, this is the week to do it!  Hello massage! 

WEEK 9

Last week of build training!  Woohoo!  This is your one of your last tough weeks, soon we taper!

28 mins total

5 min easy run

18 hard run

5 min easy run

Notes: 

• If weather permits, try to do your workouts outdoors!

• Make sure you are trying out your nutrition options on your long workouts (60+ mins).  Figure out what works for you and use it on race day.

800m swim

75 min bike

add 5x3-min

bursts of speed

40 min run

or 3.5 miles

1200m total

2x50 kickboard

4x100 4x200

45 sec rest

45 min bike

15 min run