Sprint triathlon | 3 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 three months to go you should be well into your fitness training and have begun your speed training.
Tip for the month
This month start to understand the rules for the race. British Triathlon, the governing body, issue the rules for the sport and with three sports involved the rules are many. From the way you place your bike and other equipment in transition to your conduct on the bike (including not following too close to another bike).
By the end of this month you should...
Be able to swim 500m, bike for 65 minutes and run for 40 minutes.
Training plan
Throughout this plan challenge yourself with speed where indicated. Where it indicates a 'Brick' session complete these back to back with no break.
Week 1
| Day 1 | Swim 18mins - speed | Bike 45mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 20mins - speed | Swim 25mins - endurance |
| Day 4 | Bike 50mins - endurance | Strength |
| Day 5 | Run 25mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 40mins - endurance | Run 12mins - 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 26mins - endurance | Bike 30mins - speed |
| Day 2 | Strength | - |
| Day 3 | Run 30mins - endurance | Swim 19mins - speed |
| Day 4 | Bike 42mins - endurance | Strength |
| Day 5 | Run 20mins - speed | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 30mins - speed | 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 20mins - speed | Bike 55mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 23mins - speed | Swim 27mins - endurance |
| Day 4 | Bike 55mins - endurance | Strength |
| Day 5 | Run 32mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 35mins - speed | Run 18mins - speed |
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 21mins - speed | Bike 55mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 30mins - endurance | Swim 25mins - endurance |
| Day 4 | Bike 35mins - speed | Strength |
| Day 5 | Run 34mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 50mins - endurance | Run 15mins - 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 22mins - speed | Bike 60mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 22mins - speed | Swim 28mins - endurance |
| Day 4 | Bike 40mins - speed | Strength |
| Day 5 | Run 35mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 30mins - 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
Last updated Tuesday 17 May 2016
First published on Monday 11 April 2016