SPRINT TRIATHLON PROGRAM

WEEK DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WEEK 1 Swim: easy 15 mins Bike: easy 30 mins Rest Day Run: easy 20 mins Swim: 15 mins Bike: 30 mins
WEEK 2 Swim: easy 20 mins Bike: easy 30 mins Rest Day Run: easy 20 mins Bike: easy 30mins Swim: 20 mins
Week 3 Run: easy 30 mins Swim: 8.50 Rest Day Bike: 30 mins hike Run: easy 30 mins Bike: 30 mins
meter sprint
30 sec rest
Week 4 Bike:30 mins Run: 20 mins Rest Day Swin: 20 mins Bike: 30 mins Run: 20 mins
techniques focus hill climb
Week 5 Run:2 miles Run: 2 miles Rest Day Bike: 10 miles Swim: 20 mins Bike: 40 mins
open water
Week 6 Run: 2 mies-hills Bike: 10 miles-hills Rest Day Run 3 miles Bike: 15 miles Swim: 20 mins
Week 7 Bike: 15 mins Bike: 10 miles Rest Day Swim: 8.50 Run: 3 miles Swim: 20 mins
meter sprint 30 sec rest
Week 8 Run: 2 miles intervals Bike: 15 miles Rest Day Swim: 30 mins Bike: 15 miles Run: 3 miles
Week 9 Swim: 20 mins Bike/Run: 20 Rest Day Swim/Bike: 20 mins Run: easy 20 Bike: 20 miles
open water miles each mins
Week 10 Bike: 40 mins Swim: 30 mins Rest Day Run: 40 mins Bike: easy 30 Swim: 30 mins
mins recovery
Week 11 Bike/Run: 30 mins Swim/Bike: 30 mins Rest Day Run: 3 miles Rest Day Rest Day
Week 12 Swim: event length Bike: 10 miles Rest Day Run: 2 miles Rest Day Rest Day
open water
 Sprint Workout Training Program

WEEKS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Week 1 6-8 downhill sprints, walk/jog 70 meters sprint 30 meters Rest day 6-8 hills workout walk/jog 70 meters
2:00 jogging recovery (interval) (interval) 20 yards at 70% intensity
Week 2 8-10 downhill sprint, sprint 40 meters walk/jog 60 meters Rest day 8-10 hills workout walk/jog 60 meters
2:00 jogging recovery (interval) (interval) 20 yards at 70% intensity
Week 3 10-12 downhill sprint, walk/jog 50 meters sprint 50 meters Rest day 10-12 hills workout walk/jog 50 meters
2:00 jogging recover (interval) 20 yards at 70% intensity
Week 4 Sprint 60 meters walk/jog 40 meters 50 yards at half speed Rest day 6-8 hills workout walk/jog 40 meters
backpedal to return 30-40 yards at 70% intensity
Week 5 50 yards at half speed sprint 60 meters walk/jog 30 meters Rest day 8-10 hills workout, walk/jog 30 meters
backpedal to return 30-40 yards at 80% intensity
week 6 sprint 70 meters walk/jog 20 meters 50 yards at Rest day 10-12 hills workout walk/jog 20 meters
(interval) (interval) 3 quarters speed 30-40 yards at 80% intensity
week 7 walk/jog 40 meters sprint 60 meters 50 yards at full speed Rest day sprint 60 meters walk/jog 40 meters
backpedal to return
week 8 100 yards at full speed walk/jog 50 meters sprint 50 meters Rest day sprint 40 meters walk/jpg 40 meters
backpedal to return
week 9 10x200 meters sprint 60 meters walk/jog 40 meters Rest day sprint 50 meters Rest
at 30 sec with 2 mins rest
week 10 9x200 meters walk/jog 10 meters sprint 90 meters Rest day walk/jog 10 meters Rest
at 29 sec with 2 mins rest
week 11 8x200 meters
at 28 sec with 2 mins rest
week 12 7x200 meters
at 27 sec with 1:45 mins rest