Week 4 Training Plan – First Time Finisher, Sprint Distance

First Time Finisher Training Plans

Week 4, Sprint Distance

Week 4 is a “rest week” with total workout time about 3 hours & 30 minutes. This week is important to let your body consolidate the fitness you are building. Use extra time this week if you are feeling antsy to focus on other parts of your life…family, work, shopping, chores, etc.   Get a massage this week or learn about tuning up your bicycle.

Next week we will start to build up the distances again and add more variety to the core training.  Feel free to post any questions as a comment, or use the contact page above!

Sprint Distance Plan – Week 4

Total Time about 3:20.  Swim yards about 900.  You may add a 3rd swim session to the week by repeating one from this or a previous week.   The numbers listed for bike & run are total minutes of cycling or running.  The Swim specifics are linked below.

Day Run Bike Swim Core
Monday 15 min
Tuesday ~400 yds
Wednesday 30 min 15 in
Thursday 15 min
Friday ~500 yds 15 min
Saturday 45 min
Sundaya 20 min
Weekly Total 35 min 75 min 900 yds 45 min


Runs 1 & 2:  Since these runs are a little shorter than previous weeks, see if you can do them continuously from start to finish, including a gentle warmup.  Alternately feel free to continue your run/walk pattern. This plan is about getting you across the finish line feeling good.

Bike #1 & 2:  These are shorter rides, and it might be nice to spend the extra time you would be riding on driving or traveling somewhere nearby for some different scenery on the ride…maybe  nearby lake or river trail you don’t normally visit?

Swim 1: Practice Sprint-A-B-C or D  – Pick your favorite, or one you want to work on a little more

Swim 2: Practice Sprint-A-B-C or D  – Pick your favorite, or one you want to work on a little more

Core/Flexibility: I’ve grouped these together but in reality both Core Strength & Flexibility are ultimately key elements of a successful training plan.   For just starting out, see if you can incorporate 15 minutes 2 – 3 thee times per week.  I like to do 10-15 minutes of Sun Salutes as soon as I get dressed in the morning before starting other activities.   Here is a video of the basic sun salute.  Perform 3-4 of these to start your day, and it will take only 10-15 minutes.