Sprint triathlon | 5 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 five months away, this plan should help strengthen your base fitness.

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

With five months to go you should have a basic level of fitness and training in this month should enhance that in preparation for hard work ahead. 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 start to consider suitable clothing for the race. Although Lycra may not be the most flattering clothing, it can be worn for swim, bike and run. Not having to change clothes between disciplines is a great advantage.

By the end of this month you should...

Be able to swim 300m, bike for 45 minutes and run for 25 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 16mins - endurance Bike 30mins - endurance
Day 2 Strength -
Day 3 Run 18mins - endurance Swim 17mins - endurance
Day 4 Bike 40mins - endurance Strength
Day 5 Run 20mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 35mins - endurance Run 13mins - endurance

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 18mins - endurance Bike 35mins - endurance
Day 2 Strength -
Day 3 Run 20mins - endurance Swim 19mins - endurance
Day 4 Bike 42mins - endurance Strength
Day 5 Run 22mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 38mins - endurance Run 15mins - 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 - endurance Bike 40mins - endurance
Day 2 Strength -
Day 3 Run 24mins - endurance Swim 21mins - endurance
Day 4 Bike 45mins - endurance Strength
Day 5 Run 25mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 40mins - endurance Run 15mins - 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 - endurance Bike 42mins - endurance
Day 2 Strength -
Day 3 Run 26mins - endurance Swim 23mins - endurance
Day 4 Bike 42mins - endurance Strength
Day 5 Run 27mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 42mins - endurance Run 16mins - 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 23mins - endurance Bike 45mins - endurance
Day 2 Strength -
Day 3 Run 28mins - endurance Swim 24mins - endurance
Day 4 Bike 45mins - endurance Strength
Day 5 Run 22mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 45mins - endurance Run 15mins - endurance

Strength exercises:
For swimming - Straight-arm pull downs, Swiss ball jackknifes 
For cycling - Dumbbell chesst press, Romanian deadlift     
For running - Plank, dumbbell squat jump

Last updated Wednesday 28 March 2018