Sprint triathlon | 4 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 four months away, this plan should help you introduce speed into your training.

The following programme is part of a six-month training regime for a sprint triathlon. See the full programme here.

With four months to go you should have a solid base of fitness and training, so this month should start to introduce speed. 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.

Tip for the month

This month you should train as you will race. Wearing the clothes that you will race in ensures that you will be comfortable on the day. By trying different combinations of clothing for varied weather conditions you will have the confidence that you are prepared for the event and our British weather.

By the end of this month you should...

Be able to swim 400m, bike for 55 minutes and run for 35 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 16mins - speed Bike 40mins - endurance
Day 2 Strength -
Day 3 Run 15mins - speed Swim 22mins - endurance
Day 4 Bike 42mins - endurance Strength
Day 5 Run 23mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 35mins - endurance Run 8mins - 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 23mins - endurance Bike 25mins - speed
Day 2 Strength -
Day 3 Run 24mins - endurance Swim 16mins - speed
Day 4 Bike 42mins - endurance Strength
Day 5 Run 15mins - speed -
Day 6 - -
Day 7 (Brick) Bike 28mins - endurance Run 18mins - 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 16mins - speed Bike 44mins - endurance
Day 2 Strength -
Day 3 Run 16mins - speed Swim 24mins - endurance
Day 4 Bike 50mins - endurance Strength
Day 5 Run 28mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 45mins - endurance Run 18mins - 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 17mins - speed Bike 45mins - endurance
Day 2 Strength -
Day 3 Run 30mins - endurance Swim 25mins - endurance
Day 4 Bike 30mins - speed Strength
Day 5 Run 27mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 41mins - endurance Run 10mins - 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 18mins - speed Bike 48mins - endurance
Day 2 Strength -
Day 3 Run 20mins - speed Swim 25mins - endurance
Day 4 Bike 32mins - speed Strength
Day 5 Run 28mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 30mins - speed Run 20mins - 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

Last updated Monday 11 April 2016