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First Time Sprint Triathlon Plan | 8 weeks | Free Education Hub

Browse More Plans

First Time Sprint Triathlon Plan | 8 weeks | Free Education Hub

Author

Simon Olney

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Length

8 Weeks

Plan Description

This training plan is designed for the complete first timer, all you need to be able to do is swim a single length of the pool, ride a bike and run for one minute without stopping.

To help support you in your preparations, I have included free access to my all in one education platform, you can find your free access code on Monday of week two.

If you have any questions before or after purchasing, you can email me at Simon@phazontriathlon.com

How it Works

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Training Plan Sample Week

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

Rest Day

Rest
We rest on Mondays and Fridays so just setting a precedent here but you could do something very easy and light if you're itching to go
Details
Tuesday

Single Lengths

Swim500 mStructured Workout
I'd like you to focus on swimming one length at a time here, repeated twenty times for a total of 500M.

I want you to really focus on your breathing here, not holding your breath underwater, and focusing on a smooth exhalation through your mouth and/or your nose as you swim. This should prevent you finishing each length feeling exhausted and out of breath.
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

1 minute run intervals

Run00:20:0012 TSSStructured Workout
Details
Friday

Rest Day

Rest
No detail
Saturday

50M intervals

Swim500 mStructured Workout
We're swimming two lengths in a row here. Pushing off at the far end of the pool to swim back on ourselves.

Everyone can swim one length at a time, but two lengths in a row can be a real challenge. As we're building towards a 750M swim however, we need to start extending the distance of our swims.
Details
Sunday

2 minute run intervals

Run00:19:0012 TSSStructured Workout
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
781m 1,000m
Day Off x2
—— ——
Run x2
00:46:00 00:40:00
Bike x1
00:10:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Swim Swim
781m 1,000m
Rest Day Off
—— ——
Run Run
00:46:00 00:40:00
Bike Bike
00:10:00 00:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Simon Olney

Phazon Triathlon

I am a British Triathlon High Performing Coach who specialises in helping athletes complete their first IRONMAN or IRONMAN 70.3 event. Are you feeling lost in the ocean of noise surrounding the sport? Don't have the time to read textbooks and trawl YouTube for answers? Overwhelmed by all the information out there? Don't have 20 hours a week to train? I provide pragmatic coaching for busy people.

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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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