Category Archives for "Sprint Triathlon Training"

Sprint Triathlon Training Schedule

Sprint Triathlon Training Schedule

“A very informative Sprint Triathlon Training Schedule that can make a difference on race day. Read more now!”

Sprint Triathlon Training Schedule

Sprint Triathlon Training Schedule

Your own background in sport and current fitness level will be the deciding factors in the type of race you choose and the distance you go for. Your first race should ideally be challenging, yet realistic. Don’t go for something too extreme, which could put you off and likewise if you already have a high level of fitness, don’t go for something too tame, which won’t provide a challenge.

An Olympic distance triathlon is a 1500m swim, 40km bike then a 10k run, likely to take something in the region of 3 hours. If you already have a strong background in one of the disciplines it is certainly possible to go straight in at this distance. Perhaps you’re an accomplished marathon runner with good endurance – you may just need to spend extra time on your bike and in the pool and you’ll be fine to tackle the Olympic distance straight off.

Most women however, prefer to start with a pool based, novice or sprint event and gradually build their way up. A sprint is normally a 500m swim, 24km bike and 5km run and is a perfect starting point for your first event, likely to take in the region of 1.5 hours.

The key to triathlon success is becoming as competent and fit as you can in each of the three disciplines. If you are already a good swimmer, you need to focus more on biking and running, and if you can already run well, then spend more time in the pool and on your bike. Think about trying to work on your weaknesses, but at the same time maintain your strongest discipline.

It doesn’t matter if you can’t swim front crawl, breaststroke is fine and will certainly get you through your first race. Crawl is more efficient though, so it’s worth getting some lessons or coaching to learn the correct technique. If you’re new to swimming, keep the sessions short and build up gradually to make sure you avoid injury. Swim training is always based on intervals, so don’t plough up and down. Break your session down into short efforts with rests in between.

You may not have ridden a bike for a few years, so getting confident on two wheels could well be the main priority. Your technique on the bike is important for your comfort and efficiency, so aim for a relatively high cadence (around 90 revolutions of the pedals per minute ie don’t try to push hard gears, keep it low and fast…but not too fast!) and use your gears for maximum benefit. Cycling is non-weight bearing so don’t be afraid of increasing your mileage quite quickly. If you find it hard to get outside on your bike, you can swap some sessions for a spin class or a turbo trainer.

Running is high impact and the discipline most likely to cause injury if you push too much too soon. If running is new to you, build up your mileage slowly. Bear in mind however, that the run section of a sprint triathlon is only 5km and you’ll carry over a lot of fitness from your cycling, it does however come at the end of the race when you’ll be tired. Aim to be able to run at least 30-40 minutes continuously before the event.

8 Week Sprint Distance Training Plan – for a fit first timer
This plan gives you four key sessions a week, plus an additional one of your choice – you can choose to do this in any of the disciplines. One week you might want to work a bit harder on your weakest discipline, but the following week you might just fancy another run if that’s your regular sport.

The point is that the plan is flexible and gives you plenty of variety…rather like triathlon itself. Swap the sessions around if you want to, the schedule here is just a guideline. Make sure you take two days off each week. Stretch after each session and keep hydrated by drinking plenty of water.

– A brick session is where you do two disciplines back to back. The most important to practice is bike/run to get used to the jelly leg feeling!

– Two weeks before the race day, one of the swim sessions needs to be a 500m continuous swim… to give you confidence you can do the distance. Don’t push too hard or race it, just knock out the lengths. More at Sprint triathlon training plan

More Reading for Sprint Triathlon Training Schedule here:

Sprint Triathlon Training

Sprint Triathlon Training: The Run

“Getting ready for your sprint triathlon training? Then let these tips help you with your triathlon run. Read more below!”

More than half of today’s triathlons are sprint distance: a series of 0.75-meter swim, 20-kilometer bike ride and 5-kilometer run). Shorter distances are attractive to beginners and competitors who only have limited time to devote to training.

Sprint Triathlon Training

Sprint Triathlon Training

Even at sprint distance, however, triathlon is a challenging sport. Many athletes tend to focus on swim and bike training, probably because swimming is less familiar to most athletes. However, as the final leg of the race, running is arguably the most demanding segment of a triathlon, both physically and mentally.

As with any race training, the key to sprint triathlon run training is to gradually increase distances over the course of your training program. A moderately fit person can train for a sprint triathlon in eight to nine weeks. You should plan to work out six days per week (two bike days, two swim days and two run days), with one day off for recovery. Your run workouts should look something like this:

Maintenance runs. One time per week: If you’re a novice, your maintenance run should be 15 minutes (or 1 to 2 miles) at a pace where you can carry on a conversation without huffing and puffing. If you have some experience and are trying to improve your running speed, you can alternate easy runs with interval workouts.

Long runs. One time per week: In the first week, your long run should be about 20 minutes (or 2 to 2.5 miles) at an easy pace. Every other week, add another 5 minutes (or another half mile) to your distance. Your longest run, 30 to 35 minutes (or 3 to 3.5 miles), should be about 14 days before your race, and you should taper down your distance to 15-minute easy runs in the two weeks before the race.

The Brick. On your long run day in week 6 or 7, add a bike workout (10 miles at a moderate pace) before your long run. This will allow you to practice your bike/run transition.

The change from swimming to biking or biking to running can add several minutes to your triathlon time. In the next section, we talk about ways to minimize time spent make the T2 (bike to run) transition.

Many experts agree that a successful running leg is the key to a top triathlon finish [source: Mora]. However, all the run training in the world won’t prepare your legs for the shock of transitioning from cycling to running at race speed. For that, you need to integrate “brick” workouts into your training. A brick (which involves two of the three disciplines, swimming and biking or biking and running) prepares your body for the experience of hopping onto a bike sopping wet or setting off on a run with rubbery cycler’s legs. Bricks also give you a chance to practice and time your transitions.

In a run-intensive brick workout, you would bike 20 to 40 percent of your race’s bike distance at an easy to moderate pace. Plan your route with only moderate hills so that you can save your legs for a more intense run leg. If you’ve followed the suggestions in the sidebar, you’ll already be in your triathlon suit with your race number strapped across your chest as you approach the T2 transition.

Here are a few other tips for a quick T2 transition:

Stake out your space. Stage your running gear (hydration belt, running shoes, body lubricant, pack stocked with gels or snacks) on a beach towel.

Invest in “speed laces,” which tighten with a single tug.

Skip the socks. Instead, rub Body Glide or a similar lubricant onto the inside heels of your shoes. This will help prevent blisters and make your shoes easier to slip into.

When you practice, time your transition and try to shave a few seconds off each time you do a brick workout. Once your shoes are laced up, set off on a run that’s 70 to 90 percent of your race distance. Choose a course that’s as geographically similar as possible to the course you’ll be running on race day, and run just little slower than you plan to run at the race. More at How Triathlon Run Training Works

You can also watch this video for more Sprint Triathlon Training tips:

More Reading for Sprint Triathlon Training here:

Triathlon Sprint

Triathlon Sprint: Training Hard

“Triathlon Sprint training can be really tricky but if you need to train hard then this one week sprint training plan is a must. Read more about it below!”

Triathlon Sprint


Just because it’s a short race doesn’t mean you have to take it easy when it comes to training for a sprint triathlon. Coach Lynne Fonda believes you can train hard, no matter the race distance.

The goal: Kick butt at a sprint-distance triathlon—place in your age group or possibly make the podium, increase strength and, most importantly, remain injury-free. See a sample of a one-week sprint training plan below.

Run 4 miles at tempo (athlete-specific speed). The run may include light intervals.

The tempo double includes a swim workout—approximately 2,400-2,600 yards total, utilizing warm-ups and drills—and a bike workout.

—Depending on the athlete, drills include:
—3 sets x 500-yards
—1 set x 750-yards
—100-yard recovery swims in between each set, this would equal roughly 6-8 sets x 100-yards on the 2-minute interval.
Cool down.

—Bike portion of the Tempo Double should be done at the opposite end of the day.
—Bike 20 miles at tempo pace.

Track workout
—1,600-yard warm-up, moderate pace
—Recovery run, 400 yards
—1,200-yard tempo run
—Recovery run, 400 yards
—2 sets x 800-yards
—Recovery run, 400 yards. Followed by a cool down.

Depending on the athlete, this might be a light 5-mile run, a 15-20-mile bike, or, if needed, Thursday can be an off day.

Recovery double
—Swim approximately 1,800-2,300 yards, with 3 sets x 100 yards for recovery at the end of the workout.
—Cool down.
—Bike or run workout, depending on the athlete’s needs.

For bike: 15-mile light spin.
For run: 3-4-mile easy run.

Brick workout
—Bike 20-25 miles; half of which includes a climb up to 7,100-7,500 feet of elevation.
—Run 3.7 miles with climbing.

Long swim workout
—Swim approx. 2,600 yards total.
—This should include various combinations of drills: timed 750-yard drill; timed 500-yard drill; 6 sets x 100-yards timed; and 5 sets x 50-yards timed and finally 4 sets x 25-yards timed. More at Train Hard For Your Next Sprint Triathlon

You can also check out this video for more Triathlon Sprint training tips:

More Reading for Triathlon Sprint here: