Triathlons used to be the domain of elite athletes. Foothill village 56 s foothill dr salt lake city, ut 84108 801 5821919. Focused programs will add another day to help you focus on your weak discipline or just to do another day in the sport that you like assuming your ok in the others. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. One key element is that each week has a number of double days where there are two training sessions.
Get stuck straight into your training with these monthbymonth training programmes. Advanced sprint triathlon training program week day 1 day 2 day 3 day 4 day 5 day 6 day 7 1 swim endurance total. In 8 weeks with about 5 hours a week you will arrive to the start line of your first sprint triathlon ready to go. It is recommended to consult with your physician before starting any exercise program. Our free sprint triathlon training plans will get you started in triathlon or hone your sprint distance speed and fitness. A 10week sprint triathlon training plan triathlon training. A 12week triathlon training plan for beginners active. Advanced sprinttriathlon training program day 1 day 2 day. So you want the best beginner triathlon training program out there so you can be efficient with your time, not train in a way that risks injury and simply get better results maybe it is your first triathlon, or maybe you have done a couple already and found you loved it and want to take it to the next level. Welcome to the life time tri 8week super sprint training program for newbies. The sprint triathlon training program follows a routine of five training days per week, with.
Life time tri super sprint training program congratulations. Shapeas 3month triathlon training plan for beginners shape. Beginner athlete in your first or second year of sprint triathlon competition. 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 sprint triathlon plan is designed for a newbie seeking an easy to follow plan. Youre right getting started is the hardest part and getting your head around all the gear thats involved. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. If youre looking to train yourself and not hire a coach, youll find a lot of plans out there. Coach suzanne, i used a half of your olympic distance plan to finish my last tri a couple of weeks ago. Detailed training calendar 11 week sprint distance program beginner part 2. A sprint distance triathlon is a great distance for new triathletes to get started in triathlon. A beginners guide to triathlon training life by daily burn. 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. Thats a race where the swim is between 400800 yards, the bike is probably 1015 miles and the run is almost always a 5k or 3.
The dc tri club is currently the third largest triathlon club in the nation with over active members. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. But when it comes to training, dont be surprised if youre winded after the first 50 yards. You should have a decent base level of fitness and an understanding of working at differing levels of intensity. Whether youre new to triathlons or looking to improve on your performance, my sixmonth training programme will help you cross that finish line with a smile. The key to getting good at sprint triathlon is to polarise your training. Find out why so many are embracing the sport and the benefits of cross training amazing fitness tips for men and women.
Salt lake city 2454 s 700 e salt lake city, ut 84106 801 4849144. Ftt 8 week sprint triathlon training plan first time triathlete. The coaches at these clubs can help develop personalised training plans and most importantly, provide the support you need to stay on track and reach your goals. 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. Race a faster sprint tri in six weeks i f you want to excel at triathlon but dont have many spare hours, sprintdistance races are ideal. Hal higdons sprint triathlon training plan 2 tri40 push. Combining swimming, cycling and running, triathlons require dedication to three very different disciplines, and alternative techniques for each. Triathlon coach peter bryan provides expert advice for all sprint triathletes in this sixmonth training programme.
Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution. Training zone iii workouts should be performed at 7080 percent of maximum heart rate. This is why a training plan is essential for a triathlon. Beginner sprint triathlon training plan cancer research uk. Find out why so many are embracing the sport and the benefits of crosstraining amazing fitness tips for men and women. Advanced sprinttriathlon training program week day 1 day 2 day 3 day 4 day 5 day 6 day 7 1 swim endurance total.
More than 1 million people stepped up to a triathlon starting line last year37 percent of them women, according to usa triathlon. Ramp up your triathlon training in just 12 weeks with this daily workout schedule created exclusively for sprintdistance races. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this season beginner plan day 1 day 2 day 3 week 1 swim. However the sport of triathlon is an outdoor activity so the training will need to go outside at some point. Youve signed up for a race now its time to get down to business. Sprint week training program description and caveats. Maybe it is your first triathlon, or maybe you have done a couple already and found you loved it and want to take it to the next level. This plan, and all training plans, are suggested guidelines only. The suit you should wear will depend on whether you signed up for a warm water or wetsuit triathlon. The recovery is walking or very easy spinning on the bike. Click to download this free training plan to become a stronger swimmer, faster runner, and overall better triathlete come race day.
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. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. Triathlons have taken over the reins from marathons as the new personal challenge, says barrie shepley, canadas former olympic and national triathlon team coach. While you may know how to swim, kalley says, form is a common hurdle for those not too familiar with the water. This 16 week training plan is designed to get a novice triathlete through a sprint distance 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. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too. Or, have you signed up for a sprint triathlon and you are looking for the perfect plan. The new triathlete program ntp was put together by members of the dc tri club back in 2005. I think whats holding me back right now is figuring out to fit training into my schedule because it is a commitment. Monday tuesday wednesday thursday friday saturday sunday week. Training for your first sprint triathlon on 46hrs a week.
Ftt 8 week sprint triathlon training plan first time. Focused programs have a medium length workout in the focused sport. So you want the best beginner triathlon training program out there so you can be efficient with your time, not train in a way that risks injury and simply get better results. This is a detailed 12week plan, it will help you improve on your basic nondraft and draft legal level of training and experience and provide a formal periodized triathlon program. Hal higdons sprint triathlon training plan 2 tri40. If youve found this website because you are looking for information on sprint triathlon training, then i think i can help you.
This is an 8 week plan for a sprint or super sprint triathlon. And dont forget a good pair of goggles for both training and race day. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. A triathlon is a hugely rewarding event to compete in. This plan is designed to improve your performance while preparing to compete in junior elite triathlons in 12 weeks. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. Rg active 8 week compete sprint triathlon plan page 2. It is possible to undertake all of this training in the gym environment, using pool, static bike and treadmill.
Consult with a physician before beginning this or any exercise program. It also makes it harder to get lazy and skip a days session. This short video talks about the new triathlon program designed for those who are talking the plunge into triathlon and have a goal to complete their first sprint triathlon. 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.
Freestyle is the best stroke for a triathlon because its the most efficient for you to move quickly in open water, says kalley. Itll be hard to hold a conversationyou can spit out a. The format is 750m swim, 20km cycle and 5km run, which lends itself to speedbased training, rather than pure endurance. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this. You can break up the sessions with rest periods, says scott berlinger, a certified triathlon coach for full throttle endurance racing at chelsea piers in new york city, who created this plan. 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. Jul 17, 2017 this is why a training plan is essential for a triathlon.
The secret to improving running and cycling is to focus on increasing. Training plan race a faster sprint tri in six weeks i. In fact, most people who find this site have either followed a link recommending my free first time finishers guide and 12 week training. Ramp up your triathlon training in just 12 weeks with this daily workout schedule created exclusively for sprint distance races. Welcome to the life time tri 12week sprint training program for newbies. Program also includes multiple strategy sessions with a usat certified coach. Its a pleasure to have you join us in training for your triathlon and quality of life will take.
For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of. You can break up the sessions with rest periods, says scott berlinger, a certified triathlon coach for full throttle endurance racing at. The plan is designed for those who already have some triathlon experience and are able to commit to six days training per week. 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. Triathlon coach peter bryan provides expert advice for all. Aj bell have teamed up with rg active in putting together training plans to make. Getting started take proper steps from day one no pun intended. That is why i want to offer you a free sprint triathlon training plan. Junior elite or sprint triathlon training plan12 weeks. Life time tri sprint training program congratulations. Basic aerobic endurance training, 5060% of your maximum heart rate. The new triathlete program ntp is a structured training program led by a dedicated group of dc tri club volunteers who offer support and guidance to participants as they work toward the ultimate goal of completing their first triathlon. Suitable for all levels of fitness including beginners. 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.
Follow this sprint triathlon training road map to cross your first finish line in just eight weeks. That may sound daunting, but youll find that following this training program. Sprint triathlon training plan and my plans moms little. Sprint triathlon ironman triathlon triathlon training training plan marathon training triathlon women sports training running training triathlon motivation 7 ways to ace your first triathlon if youve been itching to try a triathlon, youre not the only one drawn to it. This is the program one of our coaches designed for his mother who was racing her first sprint triathlon. 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. Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance. I followed your beginner olympic length training program, using a heart rate monitor set at a low end of my aerobic range, just like you suggest. Ive completed an olympic distance triathlon years ago but would love to do another one. Life time tri super sprint triathlon training program. Reduce or discontinue training and consult with a physical medicine chiropractor, physical. Digital adobe pdf training plan sent to you via email.
As long as you are healthy, no previous exercise program is necessary to complete this plan. You can always mix the sessions in the plan with cross training. Triathlon has a very strong community with local clubs across the nation offering support, both group and individual training and advice from experienced triathletes. Sprint triathlon training and coaching suzanne atkinson.
Advanced sprinttriathlon training program day 1 day 2 day 3. These help push your lt fitness and race pace to higher levels. Resources to help you swim faster, dial in your nutrition, and develop a strength training program. Doubles as a great training plan for any olympic distance triathlon. Best beginner triathlon training program improve your.
The ntp class has over 100 participants every year. Sixweek sprint triathlon training plan how to become a triathlete. Intermediate level with at least two years of sprint or olympic distance racing experience. The triathlon training plan every week, do the five workouts below in order, taking any two nonconsecutive days off. Free online and mobile training software for athletes and coaches. Your workouts are done in zones, determined by your heart rate hr.