4 week sprint triathlon training plan

Beginner triathlon training plan with just 4 workouts a. Beginner triathlon training plan with just 4 workouts a week. During the week, workouts should be performed in the order listed and optimally be 46 hours apart except for runs off the bike. This sprint triathlon training plan is ideal for poolbased triathlons and will get you up to speed for your first race of the season. Intermediate sprint triathlon training plan snacking in. Swim, bike, and run most days of the week, for at least 812 weeks, and youll. A sixweek training program forms a solid foundation of fitness and prepares you for a successful finish. Your friends will be standing at the finish line mouths agape when you effortlessly cruise across the line. Monday strength training moves that focus on hip and core. Our free sprint triathlon training plans will get you started in triathlon or. Free 6 week olympic distance training plan training. 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. The 20 week minisprint triathlon plan will have you ready for a mini sprint race in 20 weeks. Triathletes compete for the fastest overall time in all three disciplines.

I have been participating in triathlon for 5 years, and often get asked how to get started. Use this fourweek plan to prepare for the swim event of your next sprint triathlon when time is tight. 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. It entails just one workout per day, six days per week. Weve had a good start to the 20 triathlon season and are working hard preparing for our next races. 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 program assumes you have limited multisport experience and youre beginning your training straight off the couch. More advanced people may do a little less, and others may extend the training length.

The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. Life time tri super sprint training program congratulations. Sprint triathlons are a good starting point for an amateur triathlete due to the shorter distance and can be a great challenge for the more seasoned athlete trying to improve on their record. A triathlon is a hugely rewarding event to compete in. Getting started take proper steps from day one no pun intended. This short training plan is suitable for beginner or timelimited triathletes, aiming for their first sprint distance triathlon. Without further ado, im excited to share with sarahfit readers, the first look at the project neon sprint triathlon 4 week training plan. Page 11 l top 10 tips for triathlon page 14 l contact us page 17. Youve signed up for a race now its time to get down to business.

It is not a complex or hugely timeconsuming programme, but it will get you to the. Here is my eightweek triathlon 1 training program for those whose goal is physical fitness as much as running a fast 5k. If you are already running multiple times per week and you are comfortable enough on your bike or in a pool, you can do this. With just four weeks to train, these workouts are a great way of increasing your fitness and confidence before a race, in a timeefficient way. Do two sessions a week, and give yourself at least two days of rest between sessions. The final week of this training plan is a taper, so you should be well rested for the big event. We are now into december and most athletes should be back on track working on their base having had a well earned break after a long hard season, the break enable our body and mind to recover from the continuous bombard of mental and physical torture we all put ourselves through for. This is all about making your life and your training work for you. 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. Sprint triathlon training plan week 4 the meat of the program. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. A sprint distance triathlon is a great distance for new triathletes to get started in triathlon.

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. Since i only have 4 weeks to get it done, i designed this plan to keep me on schedule and get me ready to tackle the sprint triathlon in 4 weeks. Triathlon training plan increase your training volume. Free 2week swim interval training plan for beginners.

The schedule suggests three running workouts a week. Its also great for the busy person working a 95 job through the week and has more time to train on the weekends. Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal. Sprint triathlon training 4 months to go nuffield health. This week sprint triathlon training plan is ideal for beginners.

In order to be able to complete the training you should have a. 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. A triathlon training plan fo a triathlon training plan for beginners. Ftt 8 week sprint triathlon training plan first time. Ive included some in the free triathlon training plan at the end of this blog. Theres a third weekly run in weeks 8 and 10, where saturdays ride is replaced with a bikerun brick workout. Use this 8week minitriathlon training plan aka sprinttriathlon training plan to go from beginner to medalearner in just two months.

Here is a guest post from katie, a friend i met at snowbird last january, who is one badass triathlete with a simple but effective 4 week training program anyone. 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. A 12week triathlon training plan for beginners active. If youve tackled a sprint triathlon in the past but are looking to improve upon your time try this free intermediate sprint triathlon training plan. This sixweek plan to get timecrunched athletes to the start, and ultimately finish, of an olympic triathlon is suitable for those who only have 1hr to train each week day and have a little more available time on the weekend. 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. Beginner sprint triathlon training plan cancer research uk. California triathlon has a training calendar that lists training sessions available to everyone, free of charge. Jul 22, 2014 last year, i completed my first sprint triathlon. Yes, this seems like a long time to train for a halfasprint, but this plan takes you from zero aerobic base.

Youll also need a kick float and pull buoy for the swim training sessions. Welcome to the life time tri 12 week sprint training program for newbies. Life time tri super sprint triathlon training program. Heres a 12 week training plan from simon ward that will get you to the start line raceconfident.

Training plan race a faster sprint tri in six weeks i. Brownlee brothers 6 week sprint triathlon training plan. This sprint triathlon training plan is fantastic for the triathlete who wants to keep training in the off season. My 4 week sprint triathlon training plan was featured earlier this year on sarah fits blog. Racing the beautiful middledistance 220 woburner triathlon in early september. Brick sessions involve cycling then running straight afterwards. 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. This mini triathlon guide includes gear suggestions and training strategies to help you ace your race. 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 four week cycle. The complete beginners guide to sprint triathlon training. Before starting, you should be generally aerobically fit and able to swim, bike and run. If your main competitive focus is running, you probably will want to make days dedicated to running your hard workouts. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions.

Im actually really excited to properly start triathlon training i am concentrating on swimming for. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinoxwhich includes a halfmile ocean swim an bike segment and a fourmile run. With four months to go you should have a solid base of fitness and training, so this month should start to introduce speed. Whether its your first foray into triathlon or youre a seasoned multisport athlete, our sprint plans build the fitness and skills youll need on race day. Train for your first sprint triathlon with our 12 week plan.

Lastly, figure out how you are going to celebrate at the finish. This sprint training plan begins six weeks prior to your first sprint triathlon. A sprint distance triathlon, a standard race distance, includes a 750m swim, 20km bike and 5km run. Life time tri sprint training program congratulations.

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 minitriathlon guide includes gear suggestions and training strategies to help you ace your race. This 12week training plan is designed to get a triathlete through a sprint distance triathlon. Its a 20 week plan designed to build upon your base fitness level with racespecific training to help you cross the finish line faster. Sprint triathlon training 1 month to go nuffield health.

Welcome to the life time tri 8week super sprint training program for newbies. I had no idea what i was doing while training and was confused regularly i found in free online sprint. If you can complete a 12mile bike, a 3mile run or a 500m swim reasonably well, you. Monday tuesday wednesday thursday friday saturday sunday week. At the back of this training plan is the appendix where you will find the rpe scale, swim sessions and strength and conditioning programs that are referenced throughout the plan. So, i thought it would be fun to put together a simple 4week sprint triathlon training plan that anyone can do. In 8 weeks with about 5 hours a week you will arrive to the start line of your first sprint triathlon ready to go. The following programme is part of a sixmonth training regime for a sprint triathlon. Youre a couple of weeks into training for your first triathlon and youre over one of the toughest hurdles. How beginner triathletes can properly train for their first triathlon with 1x. Four weeks in and well be turning the corner soon and heading for sprint triathlon glory. With just 12 weeks to go until eventday, this plan assumes you are currently able to swim 800 myards with rests, ride for 30mins and run for 15mins but not all on the same day. The sprint triathlon training program follows a routine of five training days per week, with one session per training day.