Sprint Triathlon Training Plan: Your Swim, Bike, Run (and Lose) Plan! Continue reading!
Shed pounds and get seriously fit with this 12-week sprint triathlon training guide. This 12-week training program will prepare you for the sprint triathlon distance, which consists of a half-mile swim, 12-mile bike, and 3.1-mile run.
TUES RUN: 20 minutes easy
WED BIKE: 30 minutes easy or indoor cycling class
FRI RUN: 20 minutes easy
SAT SWIM: 10 to 16 x 25 m easy, rest 20 seconds
SUN BIKE: 30 to 40 minutes easy or indoor cycling class
TUES *RUN: 3 to 4 Two-minute intervals
WED BIKE: 50 to 60 minutes easy or indoor cycling class
THURS SWIM: 8 to 10 x 75 m easy, rest 15 seconds
FRI RUN: 35 to 40 minutes easy
SAT SWIM: 8 to 10 x 75 m easy, rest 15 seconds
BRICK: BIKE: 30 minutes steady RUN: 20 to 30 minutes easy
MON Off RUN: 6 to 8 two-minute intervals
TUES BIKE: 60 to 70 minutes easy
WED SWIM: 800 m easy
THURS RUN: 40 minutes easy
FRI SWIM: 800 m easy or 30 minutes in open water
BRICK: BIKE: 50 minutes steady RUN: 25 to 30 minutes easy
SWIM: During weeks 3 and 4, swim 8 to 10 x 50 meters, rest 15 seconds.
BIKE/RUN: Increase by five minutes each week.
SWIM: During weeks 3 and 4, swim 5 x 100 m, rest 15 seconds.
BIKE: Increase by five minutes each week.
*RUN: Begin interval training: Warm up for 15 minutes, then alternate two minutes at a faster pace with two minutes jog/walk. Cool down for 15 minutes; increase by one interval each week.
During weeks 2 and 3, do the brick on Tuesday; on Sunday, do a mini tri (15-minute swim, 45-minute bike, 20-minute run). Race week: Revert to month 1, week 1. The day before your race, rest or swim easy for 10 minutes.
You can also check out the video below for Sprint Triathlon Training- How to Swim Faster:
Your Building Bricks
Back-to-back bike-run training workouts (a.k.a. “bricks”) are essential—they’ll teach you to run on legs that feel like jelly after hopping off the bike. “The first mile always feels as if someone else’s legs have been grafted to your body,” says Cane. “It’ll feel lousy—but since triathletes prepare themselves with brick workouts, they hit their stride pretty quickly.”
Starting in the second month of training, do a bike-run brick every weekend. Figuring out that it takes about 10 minutes for you to get past the running-through-mud feeling will mentally ready you for race day—you’ll know you can push through and finish strong. More at Sprint Triathlon Training