SPRINT TRIATHLON TRAINING PEAK PLAN
weeks 10-12
50 min bike
15 min run
1500m total
2x50 kickboard
3x100 4x300
45 sec rest between
25 mins total
5 min easy run
1m fast x6 (RI 60s)
3m fast x3 (RI90s)
5 min easy run
900m swim
75 min bike
add 5x3-min
bursts of speed
45 min run
or 4 miles
Friday
Sunday
Monday
Tuesday
Wednesday
Thursday
rest
run/bike brick
swim intervals
tempo/interval run
steady swim
long ride
Saturday
long run
WEEK 10
Closing in on race day!
Notes:
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Have you begun to do open water swims (OWS)? If not, nows the time to start swimming in the open water and practicing sighting.
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This is another big week, but things drastically drop next week!
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If you have not yet purchased your race outfit, do it now so you can practice all three disciplines in what you'll be wearing on race day.
1000m swim
60 min bike
15 min run
30 min run
or 3 miles
steady swim
tempo/interval run
swim intervals
run/bike brick
rest
long run
Sunday
Saturday
Friday
Thursday
Wednesday
Tuesday
Monday
WEEK 11
Yay for taper! Shorter workouts stay the same, but you'll see a shorter long ride and run as we head into race week.
long ride
12-15 mile easy ride
25 mins total
5 min easy run
1m fast x6 (RI 60s)
3m fast x3 (RI90s)
5 min easy run
1500m total
2x50 kickboard
3x100 4x300
45 sec rest between
Notes:
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If you are able, try to get out and ride the race course.
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Taper crazies are a real thing. If you feel insecure and want to just go and ride another 75 minutes - resist the temptation. There is no playing catch-up with long workouts allowed. Just trust in your training and your mental strength to get you through!
WEEK 12
Race week! Try to keep your stress level low, eat nutritious meals and have your water bottle on you at all times!
rest or 700m
20 minute easy run
800m
45 min bike
10 min run
10 min easy run
packet pickup
legs up!
shake out run
Saturday
rest
Friday
run/bike brick
Thursday
swim intervals
Wednesday
tempo/interval run
Tuesday
steady swim
Monday
RACE!
Sunday
RACE DAY!!
Notes:
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Check back in our blog for lots of race week tips!
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Nothing new on race day, be it clothing, nutrition, speed Execute the plan that you practiced and you will be sucessful!