Sprint triathlon | 6 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 six months away, start with this programme to build your base fitness.

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

With six months to go you have plenty of time to get in shape for the main event. 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

My biggest tip for six months out is to get a proper pair of running shoes. A lot of injuries can be avoided by using a properly fitting and suitable for your style of running shoe. Also make sure your bike is fitted properly. Having the right size bike, ensuring the saddle and handle bar height are correct will prevent neck, shoulder and back issues.

By the end of this month you should...

Be able to swim 250m, bike for 35 minutes and run for 20 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 15mins - endurance Bike 30mins - endurance
Day 2 Strength -
Day 3 Run 15mins - endurance Swim 15mins - endurance
Day 4 Bike 35mins - endurance Strength
Day 5 Run 15mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 25mins - endurance Run 10mins - 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 17mins - endurance Bike 35mins - endurance
Day 2 Strength -
Day 3 Run 18mins - endurance Swim 18mins - endurance
Day 4 Bike 38mins - endurance Strength
Day 5 Run 18mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 28mins - endurance Run 11mins - 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 18mins - endurance Bike 35mins - endurance
Day 2 Strength -
Day 3 Run 19mins - endurance Swim 18mins - endurance
Day 4 Bike 40mins - endurance Strength
Day 5 Run 19mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 30mins - endurance Run 12mins - 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 19mins - endurance Bike 38mins - endurance
Day 2 Strength -
Day 3 Run 20mins - endurance Swim 19mins - endurance
Day 4 Bike 42mins - endurance Strength
Day 5 Run 21mins - endurance -
Day 6 - -
Day 7 (Brick) Bike 33mins - endurance Run 15mins - 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 - endurance Bike 40mins - endurance
Day 2 Strength -
Day 3 Run 21mins - endurance Swim 20mins - endurance
Day 4 Bike 45mins - endurance Strength
Day 5 Run 22mins - 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 chesst press, Romanian deadlift     
For running - Plank, dumbbell squat jump

Last updated Friday 14 December 2018