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Intermediate 10-week Sprint triathlon plan

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Intermediate 10-week Sprint triathlon plan

Author

Marty Gaal

All plans by this Coach
4.67 (3)

Length

10 Weeks

Plan Description

This plan is for intermediate level athletes - one or two years of race experience with 8-10 hours on average available to train each week. The plan averages 8 hours of training per week with several optional sessions and recovery periods included. On average the program includes 2-3 swims, 3 runs, 2-3 rides, and 1-2 strength sessions per week. Training effort is described via perceived effort (RPE) and HR guidelines.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Recovery Day

Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Details
Tuesday

30' easy, stride rate

00:30:003 mi
run 30min Z1- low Z2
keep stride rate over 88/min
Details

AA description - V2

00:45:00
WU: 5 minutes easy aerobic exercise
MS: Anatomical Adaptation strength phase
2 sets of 15-20 reps, light weight, 1-2 minutes rest between sets, Include:
Leg press or lunges
Lat pulldowns
Planks - front and sides (30 sec to 1 minute each)
Knee extensions
Hip abduction
Hip adduction
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists or swiss ball ab crunches (machine or medicine ball)
Seated rows
calf raises (2-3 sets)
Optional cooldown 5 minutes spin low resistance
Details
Wednesday

1.5K w drills & 12x50 steady

00:45:001372 m
swim 1.5k:
6 x 50 easy on :20
4 x 50 6 kick on side on :15
6 x 50 drills (1 catchup, 1 fingertp drag) on :20
12 x 50 steady Z2, :10-20 rest
100 kick
50 easy
Details

1-1.25 hr w spin ups & 1 leg drills

01:10:0018 mi
ride 1-1.25hr Z1/ Z2:
20-30min easy
6 x 1min spin up/1min easy
5min easy
6 x 1min 1 leg drills each leg
easy to finish
Details
Thursday

00:40:004 mi
run 35-40min easy to mid Z2 with drills:
2 x skips, high knees, sideways, backwards
Details
Friday

2k w 10 x 100 mid Z2

01:00:001829 m
4 x 100 easy on :10-20
4 x 50 kick on :15
6 x 50 drill (catchup, Powerstroke) on :15
10 x 100 mid Z2, pull up to 5 of them with a pull bouy, on :15-25
100 cooldown
Details
Saturday

90' w Z2-3 builds

01:30:0025 mi
ride 1.5hr:
30min easy
3 x 15min builds (5min low Z2, 5min mid Z2, 5min Z3)
15min easy
Details
Sunday

50' w 20' AeT

00:50:005.5 mi
run 50minute:
20minute easy Z1/2
20-25 minute high Z2 / AeT
5-10 minutes easy
Details

Tuesday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:36:00 01:00:00
Run x2
01:40:00 01:00:00
Bike x2
02:06:00 02:00:00
Day Off x1
—— ——
Strength x1
00:54:00 00:45:00
Brick x1
01:05:00 01:45:00
Workouts Per Week Weekly Average Longest Workout
Swim
01:36:00 01:00:00
Run
01:40:00 01:00:00
Bike
02:06:00 02:00:00
Day Off
—— ——
Strength
00:54:00 00:45:00
Brick
01:05:00 01:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marty Gaal, CSCS. Raleigh, NC area with 20 years full time coaching experience.

One Step Beyond

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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