12 Week Sprint Distance Beginner Triathlon Training Plan

12 Week Sprint Distance Beginner Triathlon Training Plan

Planb Coaching have the pleasure of giving you our FREE 12 Week Sprint Distance Beginner Triathlon Training Plan.  See below for details of the Free Plan.

The basis of any triathlon training plan breaks down into three basic phases:

Base Phase: This phase is the first few weeks of the entire program and its main focus is on muscle and movement preparation.  There is limited volume or intensity in this starting phase.

Build Phase: The main ingredient of any triathlon training plan revolves around the accumulation of volume, endurance and power over distance per week. There are also recovery weeks, where volume reduces by about 30 to 40 percent, although there might be an increase in intensity.

This phase can be very different depending the race distance, the athlete and more importantly, upon the coach. The intention of the build phase is pretty much the same and very simple: The body has to be stressed into adaptation and growth. Recovery weeks reinforce recovery and deposition, creating an environment for the body to heal and strengthen.

Race Preparation and Taper Phase: This last phase of the triathlon training plan includes the final section that leads up to the race. The volume will start decreasing due to the need to make the final preparations for the race. The taper is the last week of pre competition.

Training schedules for triathlons also place emphasis on specificity. Racing in more than one sport is more complex and encompasses specific training for optimal performance.

The brick, or more precisely, the bike to run workout, is one of the most crucial training components of a triathlon plan. And as every triathlete knows, it can also be quite uncomfortable — and perhaps more so than any other change in the race. To counter that drunk legs feeling when you get off the bike,  brick workouts are added into the training plan fairly early.

By way of these series of stresses (volume, intensity and recovery) you will gradually use race distances which will have also educated your body to not only know the pain but more so, to control it.

12 WEEK SPRINT DISTANCE BEGINNER TRIATHLON TRAINING PROGRAM

Base Phase – In the first 3 weeks, train for 3 days per week (Whenever suits you). Do 2 strength/conditioning sessions (30 minutes per session) per week.

Build Phase – Weeks 4,5,6,7,8, train for 4 days per week (Whenever suits you). Do 2 strength/conditioning sessions (30 minutes per session) per week.

Race Preparation and Taper Phase: –

Week 9 – Recovery week.

Week 10,11  – Train for 4 days per week (Whenever suits you). Do 2 strength/conditioning sessions (30 minutes per session) per week.

Week 12 – Taper Week and Race Day

Thats it. If you have followed the 12 Week Sprint Distance Beginner Triathlon Training Plan, you will be ready to conquer your Triathlon goals.

If you would like any help or would like information about our assisted triathlon coaching packages, please feel free to contact us by email or phone for a chat.