Sprint triathlon | 3 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 three months away, this plan should help you build on your fitness and speed 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 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