Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.
A great goal for a new triathlete is the sprint-distance event. If that’s your goal, then this comprehensive program is for you. This program is designed for the individual who has a busy life with a full-time job, a family, or other responsibilities. Just follow the workouts on a daily basis to get you to the starting line, fit, confident, and ready to have a successful and fun experience.
Requirements: You should be able to swim two lengths of the pool (50 yards), bike at least thirty minutes, and run or run/walk thirty minutes. The schedule consists of two to three workouts per week in each sport, as well as one to two days of strength training and core work. The maximum volume is around 5.5 hours and some of the easier weeks are around three hours.
With that in mind, completing this easy-to-follow training plan to your first sprint triathlon requires three simple things: passion, commitment, and consistency. Be healthy, train smart, and have fun!
Week 11, Day 5
Workout Description: 00:35:00 sprint swin, 1000 yards in descending 100-yard intervals
Warm up:
200 yard easy swim
4 X 50-yard swim, each done as 25-yard swim and 25-yard drill
Main set:
3 X 100 yards (20″)
Swim the first interval at an easy pace, then a faster pace for each subsequent set.
Rest 12 minutes
2 X 100 yards (20″), each at the same pace as the third (fastest) interval of the first set.
1 X 100 yards steady-effort kick
Cool down:
100 yard easy swim
Total distance: 1000 yards
