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
WEEK 5
You'll see brick workouts begin this week
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
WEEK 6
Week 2 looks a lot like week 1. Move workouts around to accommodate your work and family schedule!
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
long run
Saturday
rest
Friday
run/bike brick
Thursday
swim intervals
Wednesday
tempo/interval run
Tuesday
steady swim
Monday
long ride
Sunday
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!
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
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!
long run
Saturday
rest
Friday
run/bike brick
Thursday
swim intervals
Wednesday
tempo/interval run
Tuesday
long swim
Monday
long ride
Sunday
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
WEEK 5
You'll see brick workouts begin this week
​
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
WEEK 6
Your half way through already!
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
long run
Saturday
rest
Friday
run/bike brick
Thursday
swim intervals
Wednesday
tempo/interval run
Tuesday
steady swim
Monday
long ride
Sunday
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!
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
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.
long run
Saturday
rest
Friday
run/bike brick
Thursday
swim intervals
Wednesday
tempo/interval run
Tuesday
long swim
Monday
long ride
Sunday
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