Sprint triathlon | 2 months to go training plan
The following programme is part of a six-month training regime for a sprint triathlon. See the full programme here.
Sprint triathlons are a good starting point for an amateur triathlete due to the shorter distance and can be a great challenge for the more seasoned athlete trying to improve on their record. With two months to go you should have built up a solid foundation of endurance and speed. This is the month to push it further.
Tip for the month
This month you should swim in the open water. It is very important that you have experienced wearing and swimming in a wetsuit in a British open water venue. You need to be comfortable in the environment. Swim with others in the open water to simulate race day when you will be getting in the water with many others.
By the end of this month you should...
Be able to swim 400m, bike for 60 minutes and run for 40 minutes.
Training plan
Throughout this plan maintain a constant easy pace. Where it indicates a 'Brick' session complete these back to back with no break.
Week 1
| Day 1 | Swim 20mins - speed | Bike 60mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 25mins - speed | Swim 29mins - endurance |
| Day 4 | Bike 65mins - endurance | Strength |
| Day 5 | Run 30mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 45mins - endurance | Run 15mins - speed |
Strength exercises:
For swimming - Straight-arm pull downs, tricep kickbacks
For cycling - Barbell calf raises, Romanian deadlift
For running - Plank, lunge
Week 2
| Day 1 | Swim 30mins - endurance | Bike 35mins - speed |
| Day 2 | Strength | - |
| Day 3 | Run 35mins - endurance | Swim 22mins - speed |
| Day 4 | Bike 35mins - speed | Strength |
| Day 5 | Run 35mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 50mins - endurance | Run 20mins - endurance |
Strength exercises:
For swimming - Straight-arm pull downs, cable rotational pull
For cycling - Barbell calf raises, dumbbell squat press
For running - Swiss ball forward rollout, lunge
Week 3
| Day 1 | Swim 22mins - speed | Bike 65mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 25mins - speed | Swim 30mins - endurance |
| Day 4 | Bike 65mins - endurance | Strength |
| Day 5 | Run 25mins - speed | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 35mins - speed | Run 25mins - endurance |
Strength exercises:
For swimming - Straight-arm pull downs, Swiss ball jackknifes
For cycling - Dumbbell chest press, Romanian deadlift
For running - Plank, dumbbell squat jump
Week 4
| Day 1 | Swim 22mins - speed | Bike 65mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 40mins - endurance | Swim 35mins - endurance |
| Day 4 | Bike 40mins - speed | Strength |
| Day 5 | Run 40mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 50mins - endurance | Run 30mins - speed |
Strength exercises:
For swimming - Swiss ball jackknifes, triceps kickback
For cycling - Dumbbell chest press, barbell calf raises
For running - Swiss ball forward rollout, single-leg deadlift
Week 5
| Day 1 | Swim 23mins - speed | Bike 70mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 28mins - speed | Swim 36mins - endurance |
| Day 4 | Bike 42mins - speed | Strength |
| Day 5 | Run 38mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 55mins - endurance | Run 35mins - endurance |
Strength exercises:
For swimming - Straight-arm pull downs, Swiss ball jackknifes
For cycling - Dumbbell chest press, Romanian deadlift
For running - Plank, dumbbell squat jump
Last updated Monday 11 April 2016
First published on Monday 11 April 2016