Sprint training plan (novice)

This is a beginner-friendly 7-week sprint triathlon training plan that combines endurance and speed together with swim technique. The plan takes into account that you may have some level of run fitness and you are capable of swimming non-stop for 15 minutes and can ride a bike non-stop for 45mins.

Most of the sessions are under 1hr with only a few sessions of 1.30hr , notice the plan is to time not distance, keep to the times as this help with a speedy recovery (24hours). Run sessions are also kept short to aid recovery. You can swap the run sessions for club runs provided you recover well. Total weekly time spent training is between 3-5 hours and is within most beginners capabilities.

 Stretching is recommended but not included in the session plan, please also remember to warm-up and cool down to aid recovery and to avoid injury.

R.P.E = Rate of perceived effort. This is the level of effort you need to put into the sessions.  L 3-4, very easy gentle pace with little effort. L 5-6, is coming out of comfort zone but still able to hold a conversation with someone. L 6-7, getting out of breath, can only speak two/three words before needing to take a breath.  L8, race pace, can’t talk & hard.

Brick session.Is a training session that has two or three disciplines together back to back in one session. The ability to run effectively once out of the swim or off the bike is essential if you want a successful triathlon race.

Week 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

MONDAY

SWIM 20MIN

EASY R.P.E.3-4

MONDAY

SWIM 20MIN

EASY R.P.E.3-4

MONDAY

SWIM

CLUB SESSION

 

MONDAY

SWIM

CLUB SESSION

MONDAY

SWIM

CLUB SESSION

MONDAY

SWIM

CLUB SESSION

MONDAY

SWIM 

CLUB SESSION

TUESDAY

RUN 40MIN

R.P.E. 3-4

 

 

TUESDAY

RUN 40MIN

R.P.E.3-4

TUESDAY

BRICK SESSION.

40MINS BIKE/20MINS RUN.

R.P.E 3-4

TUESDAY BRICK SESSION.

40MIN BIKE/20MIN RUN.

R.P.E. 5-6

TUESDAY

RUN  45MIN PICK UP PACE.

R.P.E  6-7

TUESDAY

RUN  45MINS

R.P.E.8

TUESDAY

RUN 30MIN

R.P.E. 8

WEDNESDAY

BIKE 1HR

R.P.E.3-4

 

WEDNESDAY

BIKE 1HR

R.P.E.3-4

WEDNESDAY

BIKE 1HR

R.P.E.5-6

WEDNESDAY

BIKE  1HR

R.P.E. 6-7

WEDNESDAY

REST

WEDNESDAY

REST

WEDNESDAY

BIKE 45MIN

R.P.E. 8

THURSDAY

RUN 1HR

R.P.E. 3-4

 

THURSDAY

RUN 1HR

R.P.E.3-4

 

THURSDAY

REST

THURSDAY

REST

THURSDAY

SWIM  30MIN

R.P.E . 7-8

THURSDAY

BIKE 1HR

R.P.E . 8

THURSDAY

REST

FRIDAY

SWIM 30MIN

R.P.E.3/4

 

FRIDAY

SWIM 30MIN

R.P.E.3-4

FRIDAY SWIM 45MIN

R.P.E.5-6

FRIDAY

SWIM 45MIN

R.P.E. 6-7

FRIDAY

REST

FRIDAY

SWIM 30 MIN

R.P.E. 8

FRIDAY SWIM 20MIN

R.P.E .6

SATURDAY

BIKE 1HR

R.P.E.3-4

 

SATURDAY

BIKE 1.30 HR

R.P.E.3-4

SATURDAY  BRICK SESSION.

1HR BIKE/ 15 MIN RUN

R.P.E 5

SATURDAY BRICK SESSION

1HR BIKE/30 MIN RUN

R.P.E.5/6

SATURDAY

BRICK SESSION

30MIN BIKE/1HR RUN

R.P.E.8

SATURDAY

REST

SATURDAY

REST

 

SUNDAY

REST

 

 

SUNDAY

REST

SUNDAY

REST

SUNDAY

REST

 SUNDAY BRICK SESSION

1HR BIKE/ 30MIN RUN

R.P.E 8

MINI RACE PRACTICE

SWIM 20 MIN/BIKE 30 MIN/ RUN 30MIN.

R.P.E 8

SUNDAY

RACE DAY