Sprint triathlon | 1 month to go training plan

Peter Bryan Peter Bryan Triathlon coach and lifeguard
Whether it's your first triathlon or you're looking to improve your time, Peter Bryan's sprint triathlon training programme offers expert advice. If your triathlon is one month away, this plan should help you add the final polish to your endurance and speed.

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 one month to go you should be feeling ready and use this last month to enhance your performance and push yourself that extra mile. 

Tip for the month

This month you should take the time to enjoy the fruits of your hard work. Triathlons are fantastic challenges and completing them is very rewarding, all the more so if you enjoy the experience. 

By the end of this month you should...

Be able to swim 600m, bike for 75 minutes and run for 50 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 65mins - endurance
Day 2 Strength -
Day 3 Run 28mins - speed Swim 29mins - endurance
Day 4 Bike 65mins - endurance Strength
Day 5 Run 28mins - speed -
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 33mins - endurance Bike 35mins - speed
Day 2 Strength -
Day 3 Run 37mins - endurance Swim 24mins - speed
Day 4 Bike 40mins - speed Strength
Day 5 Run 35mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 60mins - endurance Run 30mins - 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 24mins - speed Bike 70mins - endurance
Day 2 Strength -
Day 3 Run 30mins - speed Swim 30mins - endurance
Day 4 Bike 75mins - endurance Strength
Day 5 Run 30mins - speed -
Day 6 - -
Day 7 (Brick) Bike 40mins - speed Run 30mins - 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 75mins - endurance
Day 2 Strength -
Day 3 Run 45mins - endurance Swim 40mins - endurance
Day 4 Bike 50mins - speed Strength
Day 5 Run 40mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 50mins - endurance Run 40mins - endurance

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 20mins - speed Bike 30mins - speed
Day 2 Strength -
Day 3 Run 28mins - speed Swim 30mins - endurance
Day 4 Bike 40mins - endurance Strength
Day 5 Run 22mins - endurance -
Day 6 - -
Race Day --

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