8 week sprint triathlon training

Aug 17, 2015 if youre a runner heading to your first triathlon, this eightweek plan is for you. If youre brand new to triathlon, trying to figure out. Then follow our eight week plan to reach the finish line faster. Ive added notes for success each week to keep you on target, and i recommend you stay present in your training, take it daybyday and week by week. Week sprint training plan for intermediate triathletes. Swim 20 minutes and run 40 minutes or 4 miles if the triathlon you are training for is a reverse sprint triathlon, do the run first and then the swim week 8 total time 2. This is your last two week training segment before you back off for race taper week. The rides begin with 30 minutes and increase to 90 minutes. In 8 weeks with about 5 hours a week you will arrive to the start line of your first sprint triathlon ready to go. Youve signed up for a race now its time to get down to business. Courtney atkinsons 8week beginner triathlon program to have you racing your first triathlon.

This program works beginners up to a sprint triathlon. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. The swims start with 800 yards and build to 1500 yards. Follow this sprint triathlon training road map to cross your first finish line in just eight weeks. For an advanced sprint triathlon programme visit this page.

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. The plan includes 6 workouts per week 2 swims, 2 bike workouts, and 2 runs. Ftt 8 week sprint triathlon training plan first time triathlete. 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. Download supersprint triathlon training plan week 48 five beginnerfriendly triathlon swims in the uk. Standard sprint distances include a 750meter swim, 40kilometer bike and 5k run. Sprint triathlon training for the beginner triathlete.

If youve always wondered what its like to cross the finish line at a sprint triathlon swim congratulations. Of course, the more you have time to train, the more competitive you will be although doing each sport 2xweek will definitely allow you to finish comfortably. The schedule suggests three running workouts a week. This week sprint triathlon training plan is ideal for beginners. Sign up to get the latest liv news delivered to your inbox. In this column, ill show you how a person with some fitness can train for a sprint triathlon 450 to 500 yards or meters of swimming, to 15 miles of cycling and around 3. A sprint distance triathlon is a great distance for new triathletes to get started in triathlon. This plan will properly prepare an athlete for a sprint level triathlon. This plan is 8 weeks long and assumes a relatively good level of fitness on starting. Its a 20 week plan designed to build upon your base fitness level with racespecific training to help you cross the finish line faster. If your main competitive focus is running, you probably will want to make days dedicated to running your hard workouts. Find more free triathlon training plans, from sprint to. Please find below an 8 week sprint triathlon training plan to help you prepare for your event.

On sunday ill working my way to the finish line of the trifreaks kirkland traithlon with my friend carlee. This 16 week training plan is designed to get a novice triathlete through a sprint distance triathlon. Life time tri super sprint training program congratulations. Racing sprint distance triathlon and want a good time. Ftt 8 week sprint triathlon training plan are you ready take on a new life changing challenge, and race your first sprint triathlon. Use this 8 week beginner plan to help get you to the finish line with a smile. Before you start this plan, you should have a general level of fitness that allows you to swim a few lengths in the pool, bike for 20 minutes straight, and run for 15 minutes straight. 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. You have signed up for a sprint triathlon this summer.

Life time tri sprint training program congratulations. Download supersprint triathlon training plan week 14. Then follow our eightweek sprint distance training plan to reach the finish line faster. This program is designed for intermediate athletes training for an olympicdistance triathlon. 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. On sunday ill working my way to the finish line of the trifreaks kirkland traithlon.

This minitriathlon guide includes gear suggestions and training strategies to help you ace your race. Ftt 8 week sprint triathlon training plan first time. If you can apply yourself to the training over the next 8 weeks then you can really enjoy the day of the race. Please find below an 8week sprint triathlon training plan to help you prepare for your event. The first triathlon training plan is a free 12week triathlon training programme to take you from zero to a tri hero. Or, have you signed up for a sprint triathlon and you are looking for the perfect plan. Over a 14hr ironman race you can make an improvement of 30mins without having to increase training significantly, but trying to improve your sprint distance pb by 8 10mins really does take a lot of effort. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. The complete beginners guide to sprint triathlon training.

Free 8week sprint distance triathlon training plan 220 triathlon. The runs range from 25 minutes to just over an hour. Whilst you can just use the sprint triathlon training. You have purchased or dusted off your swimsuit, bike and running shoes. 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. My 8 week sprint triathlon training schedule sprint. Or you can cut out a workout from the discipline you. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 8week triathlon training plan for the olympic distance triathlete in order to take your racing to the next level, your training plan needs to develop all aspects of your athleticism with progression and consistency. Sprint triathlon 8 week training plan enjoy my everyday.

Attempting to improve your pb at any tri distance is tough, but doing it over the sprint distance really requires a level of commitment and the acceptance that it might be a little uncomfortable. 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. Intermediate sprint triathlon training plan snacking in. How many workouts are in this 12week sprint triathlon training program. The level 810 sprint triathlon training plans are best thought of as crash training plans for triathletes with a sound base of swim, bike, and run fitness who, for whatever reason, decide they want to peak for a sprint triathlon soon in 12 weeks. Welcome to the life time tri 8week super sprint training program for newbies. Lifestyle enhancements every week in the overall comments section of the training plan there are also optional lifestyle ideas to implement to make your life more efficient and fulfilling.

Life time tri super sprint triathlon training program. 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. Weve curated the best training plans for a wide range of distances, to help you acheive your goals. Monday tuesday wednesday thursday friday saturday sunday week. Use this 8 week mini triathlon training plan aka sprint triathlon training plan to go from beginner to medalearner in just two months. Less than a week away from my first sprint triathlon. It is doable though, and with the training plan overleaf you will be on the right path to reach the finish line faster. Welcome to the life time tri 12week sprint training program for newbies. Sprint triathlon training for beginner triathletes.

Here is my eightweek triathlon 1 training program for those whose goal is physical fitness as much as running a fast 5k. May 24, 2015 less than a week away from my first sprint triathlon. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Improve your swimming with this 8week swimming training program. 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. Here we give you an 8 week sprint triathlon training programme for beginner triathletes. Sprint balanced lifestyle 8 week triathlon training plan. The maximum trisport volume is around 6 hours per week towards the end of the 8 weeks. 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. 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.

Firsttimers sprint triathlon plan for runners runners. If you do pick a plan off a website, probably jumping in at 8 weeks to go isnt a bad a way to do it. Ideally, you should aim to swim, bike and run twice each per week, allowing for one rest day. Specialty phase sprint triathlon 8 weeks per block. Last month i showed you how to train for a triathlon from scratch in 12 weeks. 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. In general, if you can swim for at least 15 minutes, bike for 45 minutes and run for 30 minutes nonstop, then you should be able to successfully prepare for a sprint triathlon in eight weeks. This mini triathlon guide includes gear suggestions and training strategies to help you ace your race. 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. This plan is a weekly breakdown to help you get race ready.

Congratulations on your decision to tackle a sprint distance triathlon. It covers both sprint and olympicdistance triathlon. The times ive been in the best shape of my life have been when im working towards a goal a wedding, a. 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 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. Use this 8week minitriathlon training plan aka sprinttriathlon training plan to go from beginner to medalearner in just two months. Its a pleasure to have you join us in training for your triathlon and quality of life.