8 week sprint triathlon training plan pdf

Beginner sprint triathlon training plan cancer research uk. Racing sprint distance triathlon and want a good time. Free 8week sprint distance triathlon training plan 220 triathlon. Life time tri sprint triathlon training program for novice triathletes developed by. Lance watson, lifesport head coach and ironman university master coach, has trained a number of ironman, olympic and agegroup champions over the past 28 years. If you watch the ironman kona event, you will see people put in timeout for their bad behavior througho. Every week there are also and optional lifestyle idea section to implement to make your life more efficient and. Make the most of each session, pull in all the resources and learning from the past five weeks and write down small goals you want to accomplish with each day. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. It also makes it harder to get lazy and skip a days session. We will begin brick workouts this week week 5 through week 8 monday. It also includes scheduled workouts for core, hip strength and stretching workouts with uploaded attachments, designed by our physiotherapist, tricia davis. Use this 8week minitriathlon training plan aka sprinttriathlon training plan to go from beginner to medalearner in just two months. It is designed to take up 6 8 hours worth of training time each week with varied sessions, and the end goal being completing an.

This is a simplified 8 week training plan for beginner triathletes. This may seem a little premature but i am training for the 2008 fl ironman. But before you begin training for your sprint triathlon, you should honestly assess your fitness level. Coach suzanne, i used a half of your olympic distance plan to finish my last tri a couple of weeks ago. Every week there are also and optional lifestyle idea section to implement to make your life more efficient and fulfilling. Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge.

The distance was a little different 1100 yard swim, 33 mile bike and 5 mile run and i only had 6 weeks between a sprint tri that i did prior to this one. Easy, moderate, interval, race pace check the side column of the plan for an explanation of intensities. Feb 21, 2019 a sprint triathlon challenges your whole body, doesnt suck up your life in training, and has you finished and showered before brunch starts. 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. This triathlon 1 program is designed for runners and other athletes who want to. Just follow this 8week schedule with 45 short workouts per week, and youll be ready. Its a pleasure to have you join us in training for your triathlon. Triathlon and duathlon training schedules british heart. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Triathlon hero in three months the plan if youre planning on doing your first triathlon this spring, you need to start training now. Triathlon training tips, personalized training plan and. Welcome to the life time tri 12 week sprint training program for newbies. Mar 11, 2020 use this 8 week mini triathlon training plan aka sprint triathlon training plan to go from beginner to medalearner in just two months.

Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. Training training plans free 8week sprint triathlon training plan. Then follow our eight week sprint distance training plan to reach the finish line faster. For firsttimers, olympic and sprint distance triathlons are perfect. The runs range from 25 minutes to just over an hour. 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.

The world of triathlon is filled with many, many rules. This minitriathlon guide includes gear suggestions and training strategies to help you ace your race. Imagine your next tri swim in crystal clear, turquoise ocean water rather than the mucky lakes most of us are used to. This 16 week training plan is designed to get a novice triathlete through a sprint distance triathlon. The races on this page are examples of sprint distance duathlons, which take most people 12 12 hours. Just follow this 8week schedule with 45 short workouts per week, and youll be ready for that start line. A sprint triathlon challenges your whole body, doesnt suck up your life in training, and has you finished and showered before brunch starts. Detailed training calendar 11 week sprint distance program beginner week 5 note. This plan is 8 weeks long and assumes a relatively good level of fitness on starting. Its important to listen to your body and find a good balance between training, rest, work and play. Are you ready take on a new life changing challenge, and race your first sprint triathlon.

This triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by. Getting started take proper steps from day one no pun intended. An athlete taking on this eight week program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week. Training training plans free 8 week sprint triathlon training plan. Spend monday, the first day of the program, gathering everything you need. Life time tri super sprint triathlon training program. Week sprint training plan for intermediate triathletes. If you can apply yourself to the training over the next 8 weeks then you can really enjoy the day of the race. Training for your triathlon should be fun and rewarding. This 8 week olympic distance triathlon training plan will help you easily complete your first standard distance triathlon 1. As long as you are basically healthy, you should be able to. This mini triathlon guide includes gear suggestions and training strategies to help you ace your race.

Basic aerobic endurance training, 5060% of your maximum heart rate. Rest and recovery is just as important as training. Life time tri super sprint training program congratulations. A triathlon is a hugely rewarding event to compete in. If you are looking to get a bit more structure in your training programme for your next race, here is a 12 week training programme which has been put together for intermediate level athletes. After the intensity is the duration of the workout. Take this week to not only train, but mindfully prepare for success. Right now i plan on training to a olympic distance taining plans followed by a 70. 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. 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.

This short training plan is suitable for beginner or timelimited triathletes, aiming for their first sprint distance triathlon. Practice setting up your transition and have a checklist so you dont forget anything. It is suitable for sprint and olympicdistance triathlons and follows on from the speed building triathlon training plan above. Welcome to the life time tri 12week sprint training program for newbies. During your run, sprint as fast as you can for 30 seconds, tapping into your. Run 20 minutes 9 and 51 9 minute warmup, then 5 minutes jog, 1 minute walk for the remainder of your run. This four week triathlon training plan will build racespecific fitness for your triathlon event and features optional sessions for those with extra training time. Uk 5 phase two progressing specific endurance this phase builds on your base phase and introduces more race specific sessions where you are working at or above race intensity. 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. Rg active 8 week compete sprint triathlon plan page 2.

Find blogs, clubs, coaches, triathlon events and a personal training plan from usa triathlon and ironman. This plan has 2 days of strength training and core work too. Please find below an 8week sprint triathlon training plan to help you prepare for your event. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. Life time tri super sprint triathlon training program for novice triathletes developed by.

Weve curated the best training plans for a wide range of distances, to help you acheive your goals. Find a free 12 week sprint triathlon training program here. With running, stand straight up, while slightly leaning your chest. Ftt 8 week sprint triathlon training plan first time. Lance watson, lifesport head coach and ironman university master coach, has trained a number of ironman, olympic and agegroup. There are free training plans and beginners guides for all skill levels. Then follow our eightweek sprint distance training plan to. The secret to improving running and cycling is to focus on increasing. Ftt 8 week sprint triathlon training plan are you ready take on a new life changing challenge, and race your first sprint triathlon. Know your nutrition plan and stick to it, making sure you dont try. A complete couch to sprint triathlon training plan for the beginner triathlete. Athletes should possess a fundamental understanding of the 3 disciplines prior to starting.

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. 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. Aj bell have teamed up with rg active in putting together training plans to make sure your preparation for the aj bell london triathlon goes to planand you stay injury free. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. Aug 22, 2019 sprint triathlon training plan week 1 habits. View it as the week youre setting up the rest of your weeks of training. Life time tri sprint training program congratulations.

This plan is a weekly breakdown to help you get race ready. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. For example, did you know that trained endurance athletes tend to use. Over 12 weeks we give you the help you need for your first sprint triathlon. Olympic balanced lifestyle 8 week triathlon training plan. Here is the list of training plans from california triathlon. The sprint triathlon training program below is a basic example of a professionally built training program for someone interested in getting into the sport of triathlon. It is not designed to prepare you to compete in a triathlon, although you certainly could do one if your goal is mainly to finish. Summer is almost upon us and youre itching to do that sprint triathlon down. This 8week training plan will prepare you for your sprint triathlon race. Ftt 8 week sprint triathlon training plan first time triathlete.

For a sprint triathlon with short distances, it may be easier to bike. This triathlon 1 program is designed for runners and other athletes who want to use a variety of sports and exercises to get and stay fit. Does anyone know of a worthy 52 week training plan for an ironman distance. Then follow our eightweek plan to reach the finish line faster. The swims start with 800 yards and build to 1500 yards. Congratulations on your decision to tackle a sprint distance triathlon. Brownlee brothers 6 week sprint triathlon training plan. Weve had a good start to the 20 triathlon season and are working hard preparing for our next races.

Couch to sprint training plan week day 1 day 2 day 3 day 4 day 5 day 6 day 7 1 10 min brisk walk 1 min jog 3 min walk repeat all 5 times finish with mobility 1 exercises dynamic warmup 5. Please find below an 8 week sprint triathlon training plan to help you prepare for your event. This program is designed for intermediate athletes training for an olympicdistance triathlon. Our free sprint triathlon training plans will get you started in triathlon or hone your sprintdistance speed and fitness.

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. Or, have you signed up for a sprint triathlon and you are looking for the perfect plan. Welcome to the life time tri 8week super sprint training program for newbies. This 8 week training plan will prepare you for your sprint triathlon race. This is your last two week training segment before you back off for race taper week. This 8week olympic distance triathlon training plan will help you easily complete your first standard distance triathlon 1. Your workouts are done in zones, determined by your heart rate hr.