Triathlon Training Programs 18 week sprint intermediate

tri-newbies Triatlon training programs

18

WEEK SPRINT

Distance - Intermediate

SWIM 750 yd BIKE 12‒15mi RUN 5k/2.1mi

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

DATE

SWIM

Week 1 Mon

1000 yds. a.m.

Tue

1000 yds. a.m

Wed Thur

1000 yds. a.m

Sat Sun Mon

1000 yds. a.m.

Tue

1250 yds. a.m.

Wed 1000 yds. a.m.

Sat Sun Mon

1000 yds. a.m

Tue

1250 yds. a.m

Wed 1250 yds. a.m.

Sat Sun Recovery Week 1000 yds. a.m

Tue

1000 yds. a.m

Wed

Sun

45 min p.m.

20 min p.m.

35 min p.m.

35 min a.m.

45 min p.m.

20 min p.m.

35 min p.m 40 min a.m

60 min a.m.

Mon

Sat

30 min a.m.

45 min p.m.

Fri

Fri

30 min p.m.

45 min a.m.

Week 3

Thur

20 min p.m.

30 min p.m.

Fri

Week 4

30 min p.m.

30 min a.m.

Week 2

Thur

1 2 3 4

RUN

30 min. p.m.

Fri

Thur

BIKE

Recovery Week

Recovery Week

30 min p.m.

20 min p.m

30 min p.m.

1000 yds. a.m

30 min p.m

8 miles

45 min a.m.

30 min a.m

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

DATE

SWIM

Week 5 Mon

1000 yds. a.m

Tue

1500 yds. a.m

Wed Thur

1250 yds. a.m

Sun Mon

1250 yds. a.m

Tue

1500 yds. a.m

Wed 1500 yds. a.m

Sun Mon

1250 yds. a.m

Tue

1750 yds. a.m

Wed

30 min p.m 40 min p.m 45 min a.m

45 min p.m.

30 min p.m

60 min p.m.

1500 yds. a.m

Fri

40 min p.m

45 min spin p.m.

Sat Sun

50 min a.m

90 min. a.m.

Recovery Week

Mon

1000 yds. a.m

Tue

1250 yds. a.m

Wed

Sun

45 min p.m.

75 min a.m.

Week 7

Sat

45 min a.m

45 min spin p.m.

Sat

Fri

40 min p.m

60 min p.m.

Fri

Thur

25 min p.m

60 min a.m.

Week 6

Week 8

45 min p.m.

30 min spin p.m.

Sat

Thu

5 6 7 8

RUN

45 min p.m.

Fri

Thur

BIKE

Recovery Week

Recovery Week

30 min p.m.

20 min p.m

45 min p.m.

1250 yds. a.m

35 min p.m

30 min spin p.m.

60 min a.m.

40 min a.m

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

DATE

SWIM

Week 9 Mon

1250 yds. a.m

Tue

2000 yds. a.m

Wed Thur

1500 yds. a.m 1000 yds.

90 min. a.m.

Week 10 Mon

1500 yds. a.m

Tue

2000 yds. a.m

Wed 1750 yds. a.m 1000 yds.

Race Week

Mon

1500 yds. a.m

Tue

2000 yds. a.m

Wed Thur

1750 yds. a.m 1000 yds.

Recovery Week

Mon

1000 yds. a.m

Tue

1500 yds. a.m

Wed Thur

Sun

60 min. p.m.

30 min p.m 45 min p.m 60 min a.m

90 min. a.m.

20 min p.m

Race Week

Race Week

60 min. p.m.

30 min p.m 45 min p.m 60 min a.m

90 min. a.m.

20 min p.m

Recovery Week

Recovery Week

45 min. p.m.

20 min p.m

45 min. p.m.

1200 yds. a.m

Fri Sat

20 min p.m

45 min. spin p.m.

Sun Week 12

60 min a.m

60 min. p.m.

Fri Sat

45 min p.m

45 min. spin p.m.

Sun Week 11

30 min p.m

60 min. p.m.

Fri Sat

60 min p.m.

45 min. spin p.m.

Sun

Thur

9 10 11 12

RUN

60 min p.m.

Fri Sat

BIKE

30 min p.m

30 min. spin p.m.

1000 yds.

60 min. a.m.

45 min a.m 20 min p.m

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

Speedwork/ Quality Phase DATE

SWIM

Week 13 Mon

1500 yds. a.m

Tue

2000 yds. a.m

Wed Thur

Quality Day a.m.

1000 yds. p.m

90 min. a.m.

Week 14 Mon

1500 yds. a.m

Tue

2000 yds. a.m

Wed Quality Day a.m.

1000 yds.

Mon

1500 yds. a.m

Tue

2000 yds. a.m

Wed

30 min. p.m

Quality Day 30 min p.m 60 min a.m 30 min p.m

60 min. p.m.

Quality Day

Quality Day

Quality Day a.m.

Fri Sun

60 min a.m

60 min. p.m.

90 min. a.m.

Week 15

Sat

30 min p.m

45 min. spin p.m.

Sun

Thur

Quality Day

Quality Day

Fri Sat

60 min. p.m.

45 min. spin p.m.

Sun

Thur

13 14 15

RUN

Quality Day

Fri Sat

BIKE

30 min p.m

45 min. p.m.

1000 yds.

90 min. a.m.

60 min a.m 30 min. p.m

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

Speedwork/ Quality Phase DATE

SWIM

Week 16 Mon

1500 yds. a.m

Tue

2000 yds. a.m

Wed Thur

Quality Day a.m.

1000 yds.

Begin Taper

Mon Tue

2900 yds a.m.

Wed Thur

1000 yds a.m.

1000 yds.

60 min a.m

90 min. a.m.

30 min.p.m

Begin Taper

Begin Taper 60 min p.m 30 min p.m 45 min p.m

60 min. a.m.

Week 18 1500 yds. a.m

Tue

45 min. p.m.

Wed

1000 yds

Thur

(Travel Day)

Fri

15 min. easy

Sat

Race Day

Sun

30 min p.m

30 min. p.m.

Sun Mon

Quality Day

60 min. p.m.

Fri Sat

60 min p.m.

45 min. p.m.

Sun Week 17

16 17 18

RUN

Quality Day

Fri Sat

BIKE

30 min p.m

60 min. p.m.

(Travel Day)

(Travel Day)

15 min. spin

10 min. run

Race Day

Race Day

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

Are you

ready

to take your performance in a Sprint Distance Triathlon to the next level?

This is an intermediate program designed for triathletes who have competed in several triathlons already. If you’ve already completed our Beginner Sprint Distance Training Program, you’ll notice the Intermediate Program demands a substantial increase in effort.

BEFORE ATTEMPTING THIS PROGRAM, YOU SHOULD BE ABLE TO RUN AT LEAST SIX MILES FOR A LONG RUN. If you’ve trained for and completed a 5K or 10K road race, you’ll be fine. You should be able to swim 1500‒2000 yards, three times a week. You should also be able to cycle for 15‒25 miles, three to four times a week.

The first portion of the program is meant to gradually increase mileage and yardage. It will take 12 weeks to complete this base building phase. This phase focuses on general aerobic training so be sure to use a heart rate monitor. If you don’t already have one, you should invest in one before commencing this program. There are plenty to choose from, and you don’t necessarily need to buy the most expensive model, but be sure to select a monitor that has an overall time display so you won’t need to wear a watch and a monitor when you’re running.

The next phase in the program will focus on speedwork and quality. This phase will last four weeks. During this phase you will be decreasing the distances covered but maintaining overall endurance. Be aware that the risk of injury is greater because of the introduction of speedwork.

That’s why it’s important that you follow the program closely and train smart.

The final phase in the program is dedicated to the taper.

There are also three recovery weeks throughout the program (weeks four, eight, and 12).

Also, please note that weeks nine through 11 are maintenance. During this three-week period, you will not move up. You will continue to do the same regimen.

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

The aerobic range for this athlete would be 132‒142.

This should be fine for the run and the bike ride, but if this heart rate is too high to sustain on a bike, bring everything down 5‒10 beats per minute (i.e. 122‒132).

It is important that you use a heart rate monitor to ensure consistency.

You need to be strict with yourself.

Use this formula to determine your aerobic heart rate zone: Subtract your age from 180.

This will give you your upper range in beats per minute.

Next, subtract 10 to find your lower range in beats per minute. If you feel this heart rate is too high to sustain, you can make an adjustment and bring everything down 5‒10 beats per minute.

For example, an active 38-year-old individual would find out his upper range would be 142, while his lower range would be 132.

180‒38=142 (upper range) 142‒10=132 (lower range)

Don’t let others influence your training if their goals do not align with yours. If you choose to train with a partner, be sure to discuss your goals. If you’re a runner and have an existing running partner who will not be pursuing the triathlon goal, you might want to go solo. Remember, you will be trying to maintain an aerobic pace and an existing running partner may cause you to run too fast. A heart rate monitor allows you to train on your own. You will need to be diligent and stay focused if you want to achieve this new goal.

You are training for a Sprint Distance Triathlon, so you will want to begin increasing your efforts within your training. Stay within your aerobic zone, but try to work at the upper level of your heart rate zone during the week. Continue to work at the lower end of your aerobic zone for your long run and ride.

Note: When you reach week five, you will be adding a fourth cycling day to your weekly regimen. Later on, when you reach week nine, you’ll be adding an additional day of training to your swimming and running. Remember to take it easy. These are technically recovery workouts, but they will also simultaneously contribute to your base building.

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

SWIMMING: In a Sprint Distance Triathlon, the swim portion covers a quarter mile or 400‒500 yards. The swimming instructions included in this program are designed around training in a 25-yard pool.

In addition to the main set of each workout, feel free to insert stroke drills.

Adjust the workouts as needed to suit your swimming pool size.

25 yard/meter pool (standard length) 1 length = 25 yards/meters 1 lap (2 lengths) = 50 yards/meters 2 laps (4 lengths) = 100 yards/meters 16‒20 lengths = 1/4 mile (approx. 400‒500 yards/meters) 50 meter pool 1 length = 50 meters 2 lengths = 100 meters 8‒10 lengths = 1/4 mile (approx. 400‒500 meters)

It is important that you do not swim fast during this workout because of the repetition and very little rest after each set.

You should swim at a slow pace. You want to build endurance while swimming aerobically. Your speed will naturally increase.

Periodically check your heart rate by placing your finger under your chin and finding your pulse. Count the beats for a six second count and add zero to the number. If you count 15 beats in six seconds, it would be 150 beats per minute. Obviously this method isn’t as accurate as a heart monitor reading, but it will have to do while we’re swimming.

You should try to keep your heart rate between 140 and 160 beats per minute. Athletes who are in their twenties or early thirties should aim closer to 160bpm while older athletes should try to stay closer to 140bpm. Following this method of training will prepare you for the transition to the bike ride during the race.

You want your heart rate to remain consistent for each event.

Keep your heart rate close to your bike training rate. This way, come race time, you’ll be adequately prepared for the transitions from one event to the next and be able to maintain your training heart rate throughout.

Once you reach the speedwork/quality phase, you want to start descending your swims in each set and negative splitting your swims.

Use descending order during a swim set that is made up of multiple swims with each swim in that set getting increasingly faster. On a set of ten 50’s, each 50 would get faster until you reach the tenth, which should be the hardest effort. In most cases, you would want to descend 1‒5 and 6‒10.

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

A negative split is when you swim the second half faster than you swam the first half. To achieve this, you need to learn to build speed. If you are swimming a 200-yard freestyle, in order to negative split the swim, you want to try to swim the second half or the second 100 yards of each 200 faster than the first. You can’t just swim the first half at a leisurely pace and then sprint the second half though. You need to learn how to build your effort gradually.

When it comes to flip turns, you don’t need to worry about them while you swim unless you’re totally comfortable doing them. All you need to do is take a quick breath at the wall and push off. Flip turns will increase your heart rate. This could negatively impact your aerobic pace.

In your regard to breathing, you should be breathing every stroke. If you’re not already doing this, try to work on this as it will help you come race time. You will take in more oxygen, which will keep your heart rate low. You should also get in the habit of lifting your head and looking forward while swimming. Try to do this once or twice each lap.

During weeks nine through 17, there is an added 1000-yard Saturday swim. While this is a recovery swim, it will also add base yardage to your swim program. You should treat this additional swim as a recovery workout after your long run. Slow your pace, but don’t get sloppy.

There are quality workouts included at the bottom of this page and they are meant to help you build speed. At this stage, there will be more rest overall, but there are still longer distance workouts to maintain your endurance. Slowly build up your exerted effort and as the set progresses, work on increasing speed. Gradually build each workout so the last week of the quality phase shows the greatest results.

CYCLING: Remember to stay within your heart rate zone while cycling. All of your bike rides should be aerobic. Your running heart rate zone may be higher than your cycling rate, so experiment and find out what works best for you. Cycling at your running heart rate zone may be too much.

Try cycling at 5 or 10 beats less than your running heart rate zone and see how it feels. For example, if your running heart rate zone is 130‒140, your cycling zone would be 120‒130.

Keep in mind that the terrain can also affect your heart rate. If you are training in a hilly or mountainous area, your heart rate will rise when cycling up hill. Shift gears so you are spinning and try to keep your ride as smooth as possible. You want to avoid pumping the pedals too hard to keep your heart rate consistent. Also, try your best to remain seated when riding uphill. When training on flatter terrain, it will be easier to monitor your rate.

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

Base Building Phase:

Cycling Workouts

Monday

Wednesday

Friday

Sunday

First, you need to warm up for about 15 minutes while keeping your heart rate below your training HR zone. When you’re ready to start your ride, remember that it should be treated as an aerobic, recovery ride after your long Sunday bike ride. For most of this workout, you want to keep your heart rate at the low end of your HR zone.

Remember to leave sufficient time for an effective cool-down period at the end.

You want to wait until your heart rate drops to approximately 100 beats per minute before you stop.

This bike ride will be similar to Monday’s workout with one exception. You want to train with your heart rate at the high end of your training zone.

Again, remember to always leave enough time to cool down after your workout.

The Friday rides commence in week five.

During this easy ride you will be spinning in the small chain ring.

Spinning will improve your cycling efficiency and also serve as a nice warm up for your long run tomorrow.

During this ride you want to try to maintain a cadence of 80‒90 rpms and keep your heart rate below your aerobic zone.

Start off with a 15-minute warm up.

When you’re ready to begin your workout, keep your heart rate at the lower end of your training zone for as long as you can. Your endurance will gradually improve and when it does, you can either increase your distances on the ride and stick to the training regimen above, or you can begin to increase your efforts, keeping your long ride at 90 minutes.

(Remember to only increase within your heart rate zone.)

When it comes to the Sprint Distance Triathlon, the aero position is very important, especially on a flatter race course. On flatter race courses, there is less need to climb out of the saddle. Practice riding in the aero position during your Sunday bike ride. Once you’ve decided on a race, find out as much as you can about the course. You’ll be able to prepare if you know what type of terrain to expect on race day. Do what you can to simulate these conditions during your training rides. If you know the race course is going to be hilly, incorporate some hill work into your regimen.

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

If your bike doesn’t have aerobars, you should try getting used to riding in the aero position.

You may experience some stress on your lower back initially so it is important that you practice consistently and also incorporate a good lower back stretching routine. A good stretch for easing this lower back pain is to lie on your back and pull your knees to your chest by wrapping your arms around and gently pulling your knees closer to your chest. You can also try leaving one leg extended while pulling up one knee at a time.

Even when you are faced with strong headwinds while trying to incorporate hill work, you should try to remain aerobic. It will be more difficult to keep your heart rate from soaring, but do the best you can.

When travelling uphill, remain seated in the saddle while maintaining an easy spin. Try not to pound the pedals. Depending on where you live, this is easier said than done, but always try to stay as close to your zone as you can. If headwinds are always part of your training because of your area, make adjustments accordingly. If this is the case, shift to higher gears and find a comfortable pace. Don’t let headwinds defeat you. Just find a nice gear and spin. Don’t worry too much about speed.

For cyclists living in areas where riding outdoors during the winter is problematic, use a stationary bike.

Training on a stationary bike can become tedious, so be prepared. Believe it or not, indoor training will equip you with one excellent benefit: mental toughness. Also, a stationary bike can help you train, even when you are able to ride outdoors. During your quality workouts, it is safer to train indoors as it can be dangerous on highways because of the thought and concentration that sprint cycling requires.

When cycling, you want to continuously build within each quality set and throughout the entire quality phase. Sound familiar? This is very similar to your swimming regimen. Say your quality workout consists of 6 x 5 and 2’s (five minutes hard, two minutes easy/recovery). You should spend the first 5/2 of the first day building your effort.

Gradually build your effort during the first five minutes. On the second 5/2, continue to build your effort, but a little quicker. You want to gradually build so by the time you reach the sixth 5/2, you are exerting maximum effort. Follow this pattern for each quality day during the phase. By the time you reach the last week of the quality phase, your results will far exceed those you recorded after your first session.

Starting in week five, there is a fourth bike ride added to your training. This is meant to add base mileage to your cycling program and you will also benefit from the effects of spinning. Use this ride to recover and also to prep for your long run coming up on Saturday. In order to really benefit from this ride, spin at a high cadence in an easy gear throughout the workout, keeping your heart rate down. If you must ride on hills, this will be more difficult, but do your best. If you have to ride in headwinds, slow your cadence until your heart rate drops.

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

RUNNING: Again, you want to determine your aerobic heart rate zone and train within this zone. When you first head out to run, you should always warm up for the first 12‒15 minutes to slowly bring your heart rate up to the aerobic zone. You should also spend the last 12‒15 minutes lowering your heart rate. Safe and comfortable warm up and cool down periods are important, so don’t neglect this step. Be sure to factor them in.

All of the running distances in this program are listed in minutes. Feel free to convert to miles. Just remember to run aerobically and always incorporate sufficient warm-up and cool-down periods. If you run by minutes, you will be able to assess your improvement throughout your training more accurately.

If possible, run on a grass, gravel, or dirt path. Softer surfaces are ideal as they allow for better shock absorption for your legs.

Concrete is the worst, followed by asphalt. Tar (like a running track) is also very soft. Obviously this all depends on where you live and where you are able to train.

If you are adding speedwork to your workouts for the first time, injury prevention is critical. Be sure to incorporate a solid stretching routine before and especially after your speedwork days.

Beginning in week nine, there will be a fourth running day added to the program. Take advantage of this additional run and treat it as recovery after your long bike ride. You want to run nice and easy.

You can even walk if you wish. If you do decide to walk, you should walk for twice as many minutes.

Regarding the quality running workout, if you can’t train on a track, incorporate this workout into your daily run. Take your average one mile split time and half it. Run hard for this length of time. Then, you can divide the average by four and this will be your recovery run.

Walk for one minute.

For example: if your average one mile is 8:00, you will run hard for four minutes, recover for two minutes, and walk for one minute. The warm up and cool down remain the same.

WEIGHTS: You should also incorporate weight lifting when you’re training. Try to lift weights two to three times per week. Practice circuit training and two sets of 15 reps for each exercise. Use light weights. This will help you to build strength for endurance, speed, and power, rather than build bulk. Do not rush through the sets just because the weights are light. Take your time and focus on your form. A circuit includes lat pull downs, bench press, leg lifts, leg curls, squats (or dips and lunges), tricep pull down, bicep curls, calf raises, and sit-ups or crunches.

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

Speed or Quality Workouts SWIM QUALITY WORKOUT: Warm up: 300‒500 sw, 200 k, 100 sw 6 x 50’s build 15 sec. rest between each 5 x 100 fast on 7 minutes, then an easy 50 while resting 5 x 100’s with pull buoy Easy 200 swim down

= = = =

Total

= 2300 yards

900‒1100 yards 500 yards 500 yards 200 yards

CYCLING QUALITY WORKOUT: Warm up :

Set :

10 miles easy or 30 minutes (keep your HR below your training zone) 6 x 3/2’s (three minutes hard, two minutes easy) 10 miles or 30 minutes cool down. Building to 6 x 6/2’s

Add one minute to the hard ride during this four-week phase so by week four you are cycling six minutes hard, two minutes easy.

During the hard portion of the bike ride, build your efforts.

Keep HR 5‒10 beats above your training zone.

RUNNING QUALITY WORKOUT:

On a track : Warm up : Stretch routine :

Cool down :

1.5 miles (6 laps) easy 5 minutes 1 x 880 (2 laps) 5 bpm above top end of HR zone with an easy 440 between (1 lap) then rest one minute.

Do this three times.

1.5 miles (easy) run/walk During this four-week phase, add an 880 each week so by week four you are running 6 x 880s.

18 Week Sprint Distance - Intermediate 750 yd SWIM - 12‒15mi BIKE - 5k/3.1mi RUN

Swim Workouts 1 Warm-up # 1 5 x 100’s sw-15” rest bet.

200 swim down real easy Total

300 yds 500 yds 200 yds 1000 yds

2 Warm-up # 1 10 x 50s sw - 10” bet. ea.

200 swim down real easy

300 yds 500 yds 200 yds

Total

3 Warm-up # 1 500 swim 200 swim down real easy

1000 yds

Total

1000 yds

4 Warm-up # 1 8x 100’s sw-15” rest bet.

150 swim down real easy Total 5 Warm-up # 1 16 x 50s sw -10” bet. ea.

150 swim down real easy Total 6 Warm-up # 1 800 swim 150 swim down real easy Total 7 Warm-up # 2 4 x 200’s sw-20” rest bet.

200 swim down real easy Total 8 Warm-up # 2 16 x 50s sw - 10” res bet. ea.

200 swim down real easy Total

300 yds 500 yds 200 yds

300 yds 800 yds 150 yds 1250 yds 300 yds 800 yds 150 yds 1250 yds 300 yds 800 yds 150 yds 1250 yds 500 yds 800 yds 200 yds

9 Warm-up # 2 800 swim 200 swim down real easy Total 10

Warm-up # 2 5 x 100’s sw -15” bet. ea.

10 x 50’s k-15” rest bet. ea.

250 swim down real easy

Total 11

Warm-up # 2 1 x 100 sw-15” rest bet. ea.

2 x 50’s k-10” rest bet. ea. do this set 5 times 250 swim down real easy

Total 12

Warm-up # 1 500 sw; 400 pull;300 kick; 200 sw; 100 pull 200 swim down real easy

1500 yds 500 yds 500 yds 500 yds 250 yds 1750 yds 500 yds 1000 yds 250 yds 1750 yds 300 yds 1500 yds 200 yds

Total

2000 yds

13

500 yds 1000 yds 500 yds 250 yds

Warm-up # 2 1000 swim 500 Drill 250 swim down real easy

Total

2000 yds

14 Warm-ups Warm-up # 1

200 sw, 50 k, 50 sw

1500 yds

Warm-up # 2

500 yds 800 yds 200 yds

Warm-up # 3

1500 yds

500 yds 800 yds 200 yds

300 sw, 100 k, 100sw

500 sw, 200k, 100 sw

300 yds 500 yds 800 yds