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

Notes: 

• Have you begun to do open water swims (OWS)?  If not, nows the time to start swimming in the open water and practicing sighting. 

• This is another big week, but things drastically drop next week! 

• 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

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: 

• If you are able, try to get out and ride the race course. 

• 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!

RACE DAY!!

Notes: 

• Check back in our blog for lots of race week tips! 

• Nothing new on race day, be it clothing, nutrition, speed  Execute the plan that you practiced and you will be sucessful!