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General comments:
- This programme is designed for those of you who are competing in a Sprint Triathlon (750m Swim, 20km Ride and 5km Run) for the first time
- This plan builds endurance, right up to the week prior to the goal race. The emphasis is on endurance, not speed
- During your first race, keep your breathing in the 2-3 zones. Trying to do too much speed work, before you have a solid base, is a formula for injury and discouragement
- Remember to go to the Training Zone Calculator to accurately determine your correct training zones
- Don't run in your lawn-mowing shoes. Wear a pair of running shoes, not ones that are worn out
- Please remember that all of the sessions are time based in minutes
- Ride time with a * denotes you doing a spin class
- Tue, Thu, Sat and Sun sessions fit in with existing SAUK training sessions
Weeks 1-4
- All workouts are in zones 1-2. The emphasis is on good form and building endurance
| Week |
Sport |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Hours |
Total |
|
Swim |
|
30 |
|
|
30 |
|
|
1.0 |
|
| 1 |
Bike |
Rest |
|
45* |
|
|
60 |
|
1.1 |
3.3 |
|
Run |
|
|
|
30 |
|
|
40 |
1.2 |
|
|
Swim |
|
35 |
|
|
|
|
|
0.6 |
|
| 2 |
Bike |
Rest |
|
60 |
|
30 |
80 |
|
2.8 |
4.7 |
|
Run |
|
|
|
35 |
|
|
40 |
1.3 |
|
|
Swim |
|
40 |
|
|
40 |
|
|
1.3 |
|
| 3 |
Bike |
Rest |
|
45* |
|
|
100 |
|
2.4 |
5.2 |
|
Run |
|
|
|
40 |
|
|
50 |
1.5 |
|
|
Swim |
|
45 |
60 |
|
|
|
|
1.8 |
|
| 4 |
Bike |
Rest |
|
|
|
60 |
120 |
|
3.0 |
6.3 |
|
Run |
|
|
|
45 |
|
|
45 |
1.5 |
|
Weeks 5-8
- Swim: Depending on where your fitness began, you can add some short bouts of faster swims (25 metres, accelerating your speed).
- Bike: You can begin to add some rolling hills to your long rides, and those rides can be from zones 1-2.
- Run: Most of your running stays in zones 1-2, unless you are an experienced runner.
If most of your running in the past has been for fitness, add a few short (20-30 second) accelerations to your runs with long jog intervals (2-3 minutes).
| Week |
Sport |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Hours |
Total |
|
Swim |
|
35 |
|
|
|
|
|
0.6 |
|
| 5 |
Bike |
Rest |
|
60 |
|
30 |
80 |
|
2.8 |
4.7 |
|
Run |
|
|
|
35 |
|
|
40 |
1.3 |
|
|
Swim |
|
40 |
|
|
40 |
|
|
1.3 |
|
| 6 |
Bike |
Rest |
|
45* |
|
|
100 |
|
2.4 |
5.2 |
|
Run |
|
|
|
40 |
|
|
50 |
1.5 |
|
|
Swim |
|
60 |
|
|
45 |
|
|
1.8 |
|
| 7 |
Bike |
Rest |
|
60 |
|
|
120 |
|
3.0 |
6.3 |
|
Run |
|
|
|
45 |
|
|
45 |
1.5 |
|
|
Swim |
|
45 |
|
|
45 |
|
|
1.5 |
|
| 8 |
Bike |
Rest |
|
60 |
|
|
150 |
|
3.5 |
7.3 |
|
Run |
|
|
|
45 |
|
|
90 |
2.3 |
|
Weeks 9-12
- Swim: Your focus is on completing 600 metres of swimming with minimal energy expenditure
- Bike: Make your weekly Wednesday bike rides short and fast, riding in zones 3-4. The Sunday ride will be mostly in zones 2-3
- Run: One day per week, your run can have some speed, running at speeds that raise your heart rate into the 2-3 zones. Bricks (a bike ride, immediately followed by a run) are mostly
low intensity (1-2 zones) with your focus being on speedy transitions.
Practice in the clothes you'll wear on race day. You'll have one race simulation one week prior to the race. Pack your
bike and running gear in the car when you travel to the pool. Your workout will be in zones 1-2, so that you can be confident on race day
| Week |
Sport |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Hours |
Total |
|
Swim |
|
35 |
|
45 |
|
Brick |
|
1.3 |
|
| 9 |
Bike |
Rest |
|
45* |
|
45 |
60 |
|
2.5 |
4.8 |
|
Run |
|
|
|
|
|
30 |
30 |
1.0 |
|
|
Swim |
|
40 |
|
40 |
|
Brick |
|
1.3 |
|
| 10 |
Bike |
Rest |
|
60 |
|
45 |
90 |
|
3.3 |
5.9 |
|
Run |
|
|
|
|
|
20 |
60 |
1.3 |
|
|
Swim |
|
45 |
|
|
|
30 |
|
1.3 |
|
| 11 |
Bike |
Rest |
|
60 |
|
40 |
70 |
60 |
3.8 |
6.6 |
|
Run |
|
|
|
60 |
|
30 |
|
1.5 |
|
|
Swim |
|
30 |
|
|
|
|
|
0.5 |
|
| 12 |
Bike |
Rest |
|
30* |
|
|
30 |
Race |
1.0 |
2.0 |
|
Run |
|
|
|
30 |
|
|
|
0.5 |
|
This schedule is brought to you by Jonathan Rumbelow, BTA Level I and II Coach and owner of www.jprfitness.co.uk.
For more information, email Jonathan.
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