8 Week Sprint Distance Triathlon Training Plan (Beginner/ Intermediate)
This training plan was created to help Southeast Storm Triathlon Members prepare for a Sprint Distance Triathlon. As a pre-requisite, you should be capable of 200m of continuous swimming (8 lengths of a 25m pool), 30 minutes of cycling, and 20 minutes of running. If you feel you would need additional help in these areas or you are racing a longer distance, contact Coach Cam MacKinnon: cam@fastforwardathletics.ca to discuss individual training options.
Intensity of Workout’s
The intensity of workout prescription will be quantified using a Rating of Perceived Exertion Scale (RPE) of 1 – 10.
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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WEEK 1 |
●Swim●
150m Warm-up 3 x 50m Drill Choice 6 x 50m FS w/ 30 sec Rest b/w 4 x 100m FS w/ 30 sec Rest b/w 100m Cool-down
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●Bike●
10 min Warm-up RPE 3 – 5 4 x 4 min RPE 7 – 8, 2 min RPE 2 – 3 b/w 5 min Cool-down RPE 3 – 4
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●Run●
5 min Warm-up RPE 3 – 5 10 min RPE 6 – 7 5 min Cool-down RPE 3 – 4 |
●Swim●
150m Warm-up 4 x 25m Drill Choice 6 x 50m FS w/ 30 sec Rest b/w 2 x 200m FS w/ 60 sec Rest b/w 100m Cool-down
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●Rest● |
●Bike●●Run●
Brick Session (Bike) 10 min Warm-up RPE 3 – 5 2 x 8 min RPE 7 – 8, 4 min RPE 3 – 4 b/w 5 min Cool-down RPE 3 – 4
Brick Session (Run) 10 min RPE 5 – 6 Immediately following the Bike Session
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●Run●
5 min Warm-up RPE 3 – 5 15 min RPE 5 – 6 5 min Cool-down RPE 3 – 4 |
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WEEK 2 |
●Swim●
150m Warm-up 3 x 50m Drill Choice 6 x 50m FS w/ 30 sec Rest b/w 5 x 100m FS w/ 30 sec Rest b/w 100m Cool-down
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●Bike●
10 min Warm-up RPE 3 – 5 4 x 5 min RPE 7 – 8, 2 min RPE 2 – 3 b/w 5 min Cool-down RPE 3 – 4
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●Run●
5 min Warm-up RPE 3 – 5 12 min RPE 6 – 7 5 min Cool-down RPE 3 – 4 |
●Swim●
150m Warm-up 4 x 25m Drill Choice 6 x 50m FS w/ 30 sec Rest b/w 2 x 250m FS w/ 60 sec Rest b/w 100m Cool-down
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●Rest● |
●Bike●●Run●
Brick Session (Bike) 10 min Warm-up RPE 3 – 5 2 x 10 min RPE 7 – 8, 4 min RPE 3 – 4 b/w 5 min Cool-down RPE 3 – 4
Brick Session (Run) 10 min RPE 5 – 6 Immediately following the Bike Session
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●Run●
5 min Warm-up RPE 3 – 5 18 min RPE 5 – 6 5 min Cool-down RPE 3 – 4 |
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WEEK 3 |
●Swim●
150m Warm-up 3 x 50m Drill Choice 8 x 50m FS w/ 30 sec Rest b/w 5 x 100m FS w/ 30 sec Rest b/w 100m Cool-down
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●Bike●
10 min Warm-up RPE 3 – 5 4 x 6 min RPE 7 – 8, 2 min RPE 2 – 3 b/w 5 min Cool-down RPE 3 – 4
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●Run●
5 min Warm-up RPE 3 – 5 15 min RPE 6 – 7 5 min Cool-down RPE 3 – 4 |
●Swim●
150m Warm-up 4 x 25m Drill Choice 6 x 50m FS w/ 30 sec Rest b/w 2 x 300m FS w/ 60 sec Rest b/w 100m Cool-down
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●Rest● |
●Bike●●Run●
Brick Session (Bike) 10 min Warm-up RPE 3 – 5 2 x 12 min RPE 7 – 8, 4 min RPE 3 – 4 b/w 5 min Cool-down RPE 3 – 4
Brick Session (Run) 15 min RPE 5 – 6 Immediately following the Bike Session
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●Run●
5 min Warm-up RPE 3 – 5 20 min RPE 5 – 6 5 min Cool-down RPE 3 – 4 |
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WEEK 4
Deload |
●Swim●
150m Warm-up 3 x 50m Drill Choice 6 x 50m FS w/ 30 sec Rest b/w 3 x 100m FS w/ 30 sec Rest b/w 100m Cool-down
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●Bike●
10 min Warm-up RPE 3 – 5 3 x 4 min RPE 7 – 8, 2 min RPE 2 – 3 b/w 5 min Cool-down RPE 3 – 4
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●Run●
5 min Warm-up RPE 3 – 5 10 min RPE 6 – 7 5 min Cool-down RPE 3 – 4 |
●Swim●
150m Warm-up 4 x 25m Drill Choice 6 x 50m FS w/ 30 sec Rest b/w 2 x 200m FS w/ 60 sec Rest b/w 100m Cool-down
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●Rest● |
●Bike●●Run●
Brick Session (Bike) 10 min Warm-up RPE 3 – 5 2 x 8 min RPE 7 – 8, 4 min RPE 3 – 4 b/w 5 min Cool-down RPE 3 – 4
Brick Session (Run) 10 min RPE 5 – 6 Immediately following the Bike Session
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●Run●
5 min Warm-up RPE 3 – 5 15 min RPE 5 – 6 5 min Cool-down RPE 3 – 4 |
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WEEK 5 |
●Swim●
150m Warm-up 3 x 50m Drill Choice 10 x 50m FS w/ 30 sec Rest b/w 4 x 150m FS w/ 30 sec Rest b/w 100m Cool-down
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●Bike●
10 min Warm-up RPE 3 – 5 3 x 8 min RPE 7 – 8, 2 min RPE 2 – 3 b/w 5 min Cool-down RPE 3 – 4
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●Run●
5 min Warm-up RPE 3 – 5 18 min RPE 6 – 7 5 min Cool-down RPE 3 – 4 |
●Swim●
Open Water 5 min Warm-up 6 x 25 Strokes Fast! w/ 30 sec Rest 10 – 15 min Continuous Swim 5 min Cool-down
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●Rest● |
●Bike●●Run●
Brick Session (Bike) 10 min Warm-up RPE 3 – 5 3 x 10 min RPE 7 – 8, 5 min RPE 3 – 4 b/w 5 min Cool-down RPE 3 – 4
Brick Session (Run) 20 min RPE 5 – 6 Immediately following the Bike Session
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●Run●
5 min Warm-up RPE 3 – 5 25 min RPE 5 – 6 5 min Cool-down RPE 3 – 4 |
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WEEK 6
Peak |
●Swim●
150m Warm-up 3 x 50m Drill Choice 10 x 50m FS w/ 30 sec Rest b/w 4 x 150m FS w/ 30 sec Rest b/w 100m Cool-down
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●Bike●
10 min Warm-up RPE 3 – 5 3 x 10 min RPE 7 – 8, 3 min RPE 2 – 3 b/w 5 min Cool-down RPE 3 – 4
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●Run●
5 min Warm-up RPE 3 – 5 20 min RPE 6 – 7 5 min Cool-down RPE 3 – 4 |
●Swim●
Open Water 5 min Warm-up 6 x 25 Strokes Fast! w/ 30 sec Rest 12 – 15 min Continuous Swim 5 min Cool-down
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●Rest● |
●Bike●●Run●
Brick Session (Bike) 10 min Warm-up RPE 3 – 5 3 x 12 min RPE 7 – 8, 5 min RPE 3 – 4 b/w 5 min Cool-down RPE 3 – 4
Brick Session (Run) 25 min RPE 5 – 6 Immediately following the Bike Session
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●Run●
10 min Warm-up RPE 3 – 5 30 min RPE 5 – 6 5 min Cool-down RPE 3 – 4 |
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WEEK 7 |
●Swim●
150m Warm-up 3 x 50m Drill Choice 10 x 50m FS w/ 30 sec Rest b/w 4 x 150m FS w/ 30 sec Rest b/w 100m Cool-down
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●Bike●
10 min Warm-up RPE 3 – 5 3 x 8 min RPE 7 – 8, 2 min RPE 2 – 3 b/w 5 min Cool-down RPE 3 – 4
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●Run●
5 min Warm-up RPE 3 – 5 18 min RPE 6 – 7 5 min Cool-down RPE 3 – 4 |
●Swim●
Open Water 5 min Warm-up 6 x 25 Strokes Fast! w/ 30 sec Rest 10 – 15 min Continuous Swim 5 min Cool-down
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●Rest● |
●Bike●●Run●
Brick Session (Bike) 10 min Warm-up RPE 3 – 5 3 x 10 min RPE 7 – 8, 5 min RPE 3 – 4 b/w 5 min Cool-down RPE 3 – 4
Brick Session (Run) 20 min RPE 5 – 6 Immediately following the Bike Session
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●Run●
5 min Warm-up RPE 3 – 5 25 min RPE 5 – 6 5 min Cool-down RPE 3 – 4 |
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WEEK 8
Race Week! |
●Swim●
150m Warm-up 3 x 50m Drill Choice 4 x 50m FS w/ 30 sec Rest b/w 3 x 100m FS w/ 30 sec Rest b/w 100m Cool-down
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●Bike●
10 min Warm-up RPE 3 – 5 2 x 5 min RPE 6 – 7, 2 min RPE 2 – 3 b/w 5 min Cool-down RPE 3 – 4
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●Run●
5 min Warm-up RPE 3 – 5 10 min RPE 5 – 6 5 min Cool-down RPE 3 – 4 |
●Swim●
Open Water 5 min Warm-up 3 x 25 Strokes Fast! w/ 30 sec Rest 8 – 10 min Continuous Swim 5 min Cool-down
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●Rest● |
●Swim●●Bike●
Open Water 10 min easy swim at race venue if possible. Keep it relaxed!
10 – 15 min easy bike ride/ final bike check to make sure everything is mechanically sound.
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●Swim●●Bike●●Run●
Sprint Triathlon Race Day!
-Arrive at your race venue early -Set-up transition -Some light running and if possible light swimming as a short warm-up
Have a blast!
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