Sprint triathlon | 2 months 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 two months away, this plan should help you push your limits in preparation for your last month of training.

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