12 Week Beginner Sprint Training Plan PDF
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12 Week Training Plan Beginner – Sprint
|
Mon |
Tues |
Wed |
Thu |
Fri |
Sat |
Sun |
|
|
Week 1 2h 30m |
OFF |
Swim 400 yd |
Bike 30m |
Run 20m |
Swim 500 yd |
Bike 50m |
Run 25m |
|
Week 2 2h 50m |
OFF |
Swim 500 yd |
Bike 40m |
Run 20m |
Swim 600 yd |
Bike 55m |
Run 30m |
|
Week 3 3h 05m |
OFF |
Swim 600 yd |
Bike 45m |
Run 25m |
Swim 700 yd |
Bike 60m |
Run 35m |
|
Week 4 2h 10m |
OFF |
Swim 400 yd |
Bike 30m |
Run 15m |
Swim 500 yd |
Bike 45m |
Run 20m |
|
Week 5 3h 10m |
OFF |
Swim 600 yd |
Bike 50m |
Run 20m |
Swim 800 yd |
Bike 70m |
Run 40m |
|
Week 6 3h 45m |
OFF |
Swim 700 yd |
Bike 60m |
Run 25m |
Swim 900 yd |
Bike 80m |
Run 45m |
|
Week 7 4h 05m |
OFF |
Swim 800 yd |
Brick B 70m R 10m |
Run 30m |
Swim 1000 yd |
Bike 90m |
Run 50m |
|
Week 8 2h 25m |
OFF |
Swim 600 yd |
Brick B 30m R 10m |
Run 20m |
Swim 600 yd |
Bike 50m |
Run 25m |
|
Week 9 4h 15m |
OFF |
Swim 800 yd |
Brick B 60m R 10m |
Run 30m |
Swim 1100 yd |
Bike 100m |
Run 55m |
|
Week 10 4h 25m |
T1 |
Swim 900 yd |
Brick B 70m R 35m |
OFF |
Swim 1200 yd |
Bike 120m |
Run 60m |
|
Week 11 5h 10m |
T2 |
Swim 750 yd |
Brick B 65m R 30m |
OFF |
Swim 900 yd |
Bike 90m |
Run 45m |
|
Week 12 2h 55m |
T1 & T2 |
Swim 500 yd |
Brick B 35m R 25m |
OFF |
S 250yd B 30m |
R 10m Gear Check |
RACE! |
