Triathlon Sprint- 11 Week Training Guide
11 Week Beginner Training Program
This is designed for the individual looking to complete their first triathlon injury free with no regard for their finishing time. This program takes into consideration that you can swim at least 8 lengths or 200 yards in a 25 yard pool (4 lengths/200 meters in a 50 meter pool), run 2 miles – two times per week and cycle a minimum of 5-8 miles (about 45 minutes) regardless of speed.
These workout times include the warm up. Breaking up your workouts from a.m and p.m is preferred. This program should be completed at an easy aerobic pace; a heart rate monitor is suggested. If you don’t have one, an easy way to tell is with the “talk test”; during the run you should be able to talk comfortably. Preform all these workouts at that pace.
As always, adjust this to your schedule and plug the days into your calendar accordingly.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| REST | Run: 15 mins | Bike: 5 miles | Swim: 200 yards | REST | Run: 15 mins | Bike: 5 miles |
| REST | Swim: 200 yards Run: 15 mins | Bike: 6 miles | Swim: 200 yards | REST | Run: 20 mins | Bike: 8 miles |
| REST | Swim: 200 yards Run: 20 mins | Bike: 6 miles | Swim: 300 yards Walk: 30 mins | REST | Run: 30 mins | Bike: 10 miles |
| REST | Swim: 300 yards Run: 20 mins | Bike: 8 miles | Swim: 300 yards Walk: 30 mins | REST | Run: 40 mins | Bike: 10 miles |
| REST | Run: 20 mins | Swim: 300 yards | BRICK | Swim: 400 yards | Run: 40 mins | Bike: 12 miles |
| REST | Run: 30 mins | Swim: 400 yards | BRICK | Swim: 400 yards | Run: 40 mins | Bike: 15 miles |
| REST | Run: 30 mins | Swim: 400 yards | BRICK | Swim: 500 yards | Run: 40 mins | Bike: 15 miles Walk: 30 mins |
| REST | Run: 30 mins | Swim: 500 yards | BRICK | Swim: 500 yards | Run: 50 mins | Bike: 20 miles Walk: 30 mins |
| REST | Swim: 500 yards Run: 30 mins | Bike: 15 miles | Swim: 600 yards Walk: 45 mins | REST | Run: 50 mins | Bike: 20 miles Walk: 30 mins |
| REST | Swim: 600 yards Run: 30 mins | Bike: 15 miles | Swim: 600 yards Walk: 45 mins | REST | Run: 60 mins | Bike: 20 miles Walk: 30 mins |
| REST | Swim: 500 yards Run: 30 mins | Bike: 15 miles | REST | Swim: 200 yards Run: 15 mins | RACE DAY |
Warm ups
Gradually bring the heart rate up during your 10 min warm up. Include dynamic stretches; read more about how to properly warm up for general exercise.
Brick Workouts
Brick workouts are a back to back workout that helps simulate the transitions of the race. In this training program brick workouts are included during weeks 5-8, where you perform one a week. These workouts are pivotal in your training. A brick can be either a valuable training component of a training liability. It is crucial to gradually let your legs acclimate from cycling to running in order to prevent injuries and have smooth/safe transitions during the race.
Tips
- For your first few brick workouts take your time initially. EASE into the transition by WALKing instead of running right off the bike
- Practice the transition at home so you can have a safe place to store your bike
- Stationary trainer is a great place to perform your brick workouts safely. It allows you to focus on the mechanics of the transition instead of other external factors
- Plan ahead by having everything you want for the race prepared. As you get more comfortable in your brick workouts you can begin to simulate real race conditions and fine tune your equipment needs
- You will not have a tent to change clothes in during the race
Swimming
During the first few weeks the swimming distance is relatively short but this will give you the chance for your body to get used to doing all three activities during the week. The intensity and distance will increase gradually over the 11 week period.
Tips
- Stroke drills are not included in this program but they can be helpful to integrate into your training. Finding a coach that can check your form is correct would be valuable
- Breathing. Get into the habit of breaking every other stroke. This helps balance your freestyle, get you comfortable looking in both directions and will help keep your heart rate low
- Practice Sighting. You will need to learn how to lift your head out of the water and sight specific points of reference in order to stay on course during the race. If you have to stop and wade in the water that’s fine too but ideally you want to make this part of your stroke. During the swim workouts lift your head up and look forward for your breath instead of turning the head to the side. Do this 1-2x per lap and practice spotting specific landmarks like the top of a fence or building etc. This can be difficult in the beginning; you want to avoid lowering the hips and legs when you sight. Before the race begins, warm up in the water and practice sighting your markers.
Swim Workouts
These are in order from the calendar. 25m is the length of one lap in the pool, 50m is two laps ( there and back), and 100m is four laps.
- Easiest way to see your workout is to print it out on a piece of paper
- bring it to the pool
- wet it with water
- stick it to the edge of the pool in your lane
Swim 200m (yards)
- Warm-up: 50 Freestyle easy. Rest 2 mins
- Main Set: 4 x 25’s easy freestyle – 15 second rest between each
- Swim down: 50 freestyle very easy
Swim this for all your 200m workouts
Swim 300m
Workout 1)
- Warm-up: 50 easy freestyle
- Main Set: 8x 25’s freestyle- 10 second rest in between each
- Swim down: 50 freestyle very easy
Workout 2)
- Warm-up: 50 easy freestyle
- Main Set: 4x 50’s freestyle- 15 second rest in between each
- Swim down: 50 freestyle very easy
Swim this for all your 300m workouts, alternating from workout 1 and workout 2. Example: week 3 on thursday swim workout 1, week 4 tuesday swim workout 2- then alternate for all the 300m swims
Swim 400m
Workout 1)
- Warm-up: 50 easy freestyle
- Main Set: 6x 50’s freestyle- 10 second rest in between each
- Swim down: 50 freestyle very easy
Workout 2)
- Warm-up: 50 easy freestyle
- Main Set: 12x 25’s freestyle- 10 second rest in between each
- Swim down: 50 freestyle very easy
Swim this for all your 400m workouts, alternating from workout 1 and workout 2. Example: week 5 on friday swim workout 1, week 6 wednesday swim workout 2- then alternate for all the 400m swims
Swim 500m
Workout 1)
- Warm-up: 50 easy freestyle
- Main Set: 16x 25’s freestyle- 5 second rest in between each
- Swim down: 50 freestyle very easy
Workout 2)
- Warm-up: 50 easy freestyle
- Main Set: 8x 50’s freestyle- 10 second rest in between each
- Swim down: 50 freestyle very easy
Swim this for all your 500m workouts, alternating from workout 1 and workout 2. Example: week 7 on friday swim workout 1, week 8 wednesday swim workout 2- then alternate for all the 500m swims
Swim 600m
Workout 1)
- Warm-up: 50 easy freestyle
- Main Set: 20x 25’s freestyle- 5 second rest in between each
- Swim down: 50 freestyle very easy
Workout 2)
- Warm-up: 50 easy freestyle
- Main Set: 500m freestyle straight and easy
- Swim down: 50 freestyle very easy
Swim this for all your 600m workouts, alternating from workout 1 and workout 2. Example: week 9 on thursday swim workout 1, week 10 tuesday swim workout 2- then alternate till week 10 thursday
The last few swim workouts in final training weeks leading up to the race will be as follows:
Week 10 Thursday Swim 600m
- Warm-up: 50 easy freestyle
- Main Set: 5x 100’s easy freestyle- rest 15 seconds in between each
- Swim down: 50 freestyle very easy
RACE WEEK !
Week 11 Tuesday Swim 500m
- Warm-up: 50 easy freestyle
- Main Set: 400m swim working on sighting
- Swim down: 50 freestyle very easy
Week 11 Friday Swim 200m
- Warm-up: 50 easy freestyle. Rest 2 mins
- Main Set: 4x 25’s easy freestyle- 10 second rest in between each
- Swim down: 50 freestyle very easy
This blog post is a recap of key points from multiple sources & personal experience:
- The Kent Group and Tri-Newbies Online: www.trinewbies.com
- https://www.verywellfit.com/the-complete-beginners-guide-to-sprint-triathlon-training-4172578