This plan is designed for the first time triathlete with a minimum of experience. It is not a complex or hugely time consuming programme, it will get you to the. This 12week training program will prepare you for the sprint triathlon distance, which consists of a halfmile swim, 12mile bike, and 3. Sep 26, 2018 the latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 12 week super simple sprint triathlon training plan triathlete you will enjoy progressing through each phase as you gain fitness and speed throughout each fourweek cycle. Read what others have said about our tno training programs. In order to be able to complete the training you should have a reasonable level of. Laura cozik, a triathlon coach and the founder of the allwoman team lipstick in new york city, makes it simple with this beginnerfriendly plan, which gets you in shape to complete a sprint tri typically a 750meter halfmile swim, a 20kilometer 12. Try following this free advanced sprint triathlon training plan. Jun 28, 2019 already done a few sprint triathlons, and looking to pr. How many workouts are in this 12week sprint triathlon training program. It is not a complex or hugely timeconsuming programme, but it will get you to the.
Life time tri sprint training program congratulations. If you have just entered your first sprint triathlon then this is the plan for you. A 12week triathlon training plan for beginners active. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. This segment includes the final few weeks leading up to your race. I designed this beginner triathlon plan specifically for the sprint distance at the grand rapids triathlon.
Initially there are two swims per week, and alternating one run and two bike workouts one week, followed by two runs and one bike the next week. This program has been designed for someone with 3 to 5 hours a week to train. The first triathlon training plan is a free 12 week triathlon training programme to take you from zero to a tri hero. The volume will begin to decrease as the focus shifts to final race preparations. This is the term used to describe backtoback workouts in two different disciplines, typically biking and then running.
Welcome to the life time tri 12week sprint training program for newbies. Youve signed up for a race now its time to get down to business. Beginner athlete in your first or second year of sprint triathlon competition. I recommend a minimum of 12 weeks of training, if you are a beginner who can runwalk a 5k, and. In typical sprint races, you take an hour, maybe an hour and 30 minutes, to really push it through a 750meter swim, a 12 to 15mile bike, and a 5k run. Your 12week sprint triathlon training plan chris bagg.
Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. Sprint week training program description and caveats this is the program one of our coaches designed for his mother who was racing her first sprint triathlon. A complete couch to sprint triathlon training plan for the beginner triathlete. Couch to sprint triathlon training plan for the busy person. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. A 10week sprint triathlon training plan triathlon training. Here is my eightweek triathlon 1 training program for those whose goal is physical fitness as much as running a fast 5k. Imagine being able to successfully compete in a triathlon in just three short months. It covers both sprint and olympicdistance triathlon.
Notecbcg coach molly balfe checks in with thoughts as to how to prepare for your first sprintdistance triathlon. If your main competitive focus is running, you probably will want to make days dedicated to running your hard workouts. If you need to cut down to 5 days of training, you can combine a swim day and a run day, and do one in the morning and one in the evening. We will be following a 12week periodized training plan. This plan is targeted at a novice triathlete, aiming to complete a sprint distance triathlon possibly for the first time. This 12week training plan is designed to get a triathlete through a sprint distance triathlon. The first triathlon training plan is a free 12week triathlon training programme to take you from zero to a tri hero. Basic aerobic endurance training, 5060% of your maximum heart rate. It is assumed that you have been doing some activity in the last 8 weeks. You can, with fitness expert tom hollands allencompassing, easytouse training manual, the 12week triathlete. Access to our private program facebook page where you can ask questions and find training partners and motivation. The sprint triathlon training program follows a routine of five training days per week, with one session per training day. This 12 week program focuses on preparing you for the basic demands of a triathlon with 56 days a week of swim, bike, and run workouts to get you race ready.
The 12 week triathlete, 2nd editionrevised and updated. More advanced people may do a little less, and others may extend the training length. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. Training plan volume is between 3 and 6 hours per week. Ramp up your triathlon training in just 12 weeks with this daily workout schedule created exclusively for sprint distance races. Find a free 12 week sprint triathlon training program here. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 12 week super simple sprint triathlon training plan triathlete you will enjoy progressing through each phase as you gain fitness and speed throughout each fourweek cycle.
It assumes good general health and fitness background with some experience of swim, bike and run. This 12week program focuses on preparing you for the basic demands of a triathlon with 56 days a week of swim, bike, and run workouts to get you race ready. Getting started take proper steps from day one no pun intended. Your 12week sprint triathlon training plan chris bagg coaching. May 21, 2017 12 week sprint triathlon training schedule back to the book nutrition top tips to make your first sprint triathlon a success, based on input from veteran triathletes and my own experience, plus a free printable training schedule. This 12 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a sprint distance triathlon. Train for your first sprint triathlon with our 12week. Over 12 weeks we give you the help you need for your first sprint triathlon. Its a pleasure to have you join us in training for your triathlon and quality of life will take.
Perfect for athletes who are not complete beginners to the sport and are looking to maintain an upward trajectory in racing olympic or middle distance triathlon. Hey everyone, i just wanted to write a quick over view of whats included in my 12 week sprint triathlon training plan for beginners. For the more experienced athletes and for all athletes following the training plan after week 3 or 4, the opportunity to train and interact with other triathletes exists several times per week. A detailed training plan with prescribed workouts for each day for the peachtree international or super sprint triathlon. The former president of tri team pdx, coach for team in training, and current globetrotting triathlon expert joins us today with both a complete 12week plan for your first triathlon, and a complete, free guide to the process, which you can download. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. Youve got twelve weeks or so until the aflac iron girl lake las vegas resort international distance triathlon and its time to start training. The schedule suggests three running workouts a week.
It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. Monday tuesday wednesday thursday friday saturday sunday week. Ramp up your triathlon training in just 12 weeks with this daily workout schedule created exclusively for sprintdistance races. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more olympic triathlon training schedule. It takes only 12 weeks to train to compete in a triathlonno matter what level youre at now. Triathlon training plans also focus on specificity. Sprint triathlon training program beginners phase 1 weeks 1 8. The best way to train for a sprint triathlon, is to include regular swimming, cycling and running into your lifestyle. Racing an olympic distance soon but short on training hours. Detailed training calendar 11 week sprint distance program beginner week 4 monday. Here is my eight week triathlon 1 training program for those whose goal is physical fitness as much as running a fast 5k. A trainingpeaks account so you can keep records of your progress and analyze your data.
Perfect workouts if youre a beginner training for your first sprint triathlon with 4 6hrs a week to spare. I used your half ironman training program for 18 weeks before i. We will be following a 12 week periodized training plan. An important and crucial part of any successful triathlon training program is the brick. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a. Create sustainable training habits rest run 20 mins bike 45 mins swim 2030 mins run 30 mins bike 60 mins swim organize all your gear. Its a 20week plan with several focus blocks designed to improve your skills in each discipline and get you crossing the finish line faster. This beginners plan was created specifically for the classic distance race at the 2016 nautica.
As with most endurance sports, triathlon training plans employ a technique called periodizationa cyclic training plan an athlete puts into practice over a certain period. California triathlon has a training calendar that lists training sessions available to everyone, free of charge. The taper is the final week s leading up to the race, when volume significantly decreases. This 12 week training plan is designed to get a triathlete through a sprint distance triathlon.
Train for your first sprint triathlon with our 12week plan. The former president of tri team pdx, coach for team in training, and current globetrotting triathlon expert joins us today with both a complete 12week plan for your first triathlon, and a complete, free guide to the process, which you can download from our website here. Click to download this free training plan to become a stronger swimmer, faster runner, and overall better triathlete come race day. The goal of periodization is to reach peak performance when race day arrives. Welcome to the life time tri 12 week sprint training program for newbies. With this beginner olympic triathlon training program, everything you need to swim, ride, and stride to the finish line of your first race is all in one place. Sprint triathlon training free 12 week plan and training. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. If you have already established cardiovascular fitness and are familiar with swimming, biking and running, then a 8week program could work for you.
It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. If you need to cut down to 5 days of training, you can combine a swim day and a run day, and. Already done a few sprint triathlons, and looking to pr. Beginners 12week sprint distance triathlon training plan. If you have already established cardiovascular fitness and are familiar with swimming, biking and running, then a 8 week program could work for you. An 8week training program for sprint triathlons this triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines.
Train for your first sprint triathlon with our 12 week plan. Apr 16, 2012 this 12 week training program will prepare you for the sprint triathlon distance, which consists of a halfmile swim, 12 mile bike, and 3. You will enjoy progressing through each phase as you gain fitness and speed throughout each fourweek. If your main competitive focus is running, you probably will want to make days dedicated to.