Sprint Distance Triathlon Training Program

Sprint Tri Training Schedule

Updated 12/22/11 2:32 PM · Posted 05/22/11 3:05 AM by FitSugar · 8 comments

Being a goal-oriented gal, I have learned I work out much more consistently when training for a race, be it a 5K or a triathlon. If cross training is your thing, why not try a triathlon? Mixing up the endurance sports of running, biking, and swimming helps to keep overuse injuries and boredom at bay.

The easiest triathlon to tackle is the sprint distance: 750 meter (0.5 mile) or 500 meter (0.25 mile) swim, 20K (12.4 mile) bike, and a 5K (3.1 mile) run. The distances may vary a bit from course to course depending on the body of water for the swim and the terrain for biking. Caution: a sprint tri is the gateway race to longer and longer distances.

Here is the training schedule, created by the YMCA Tri Club, that I used a couple of years ago when training for my first tri. It is a great training program that slowly builds so it is great for beginners but has easy recovery weeks every three weeks or so. Even if you are not planning on participating in a triathlon, this training schedule might just be the thing you need to get ready for the beach.

To see the schedule, just read more.

Week	Run	Bike	Swim	Total workout time	Extras
Week 1	30, 20, 20	45, 30	30, 20	3 1/4 hours
Week 2	30, 20, 20	45, 30	30, 20	3 1/4
Week 3	30, 30	45	30	2 1/4
Week 4	30, 45	60, 45	30, 30	4 hours
Week 5	30, 45	60, 45	30, 30	4 hours	Open water swim practice
Week 6	30, 20, 20	45, 45	30, 20	3 1/2 hours
Week 7	30, 45, 30	60, 60	30, 45	5 hours
Week 8	30, 45, 30	60, 60	30, 45	5 hours	Open water swim practice
Week 9	30, 45, 30	60, 60	30, 45	5 hours
Week 10	30, 45	60, 45	30, 30	4 hours
Week 11	30, 45, 30	45, 60	30, 45	4 3/4 hours	Work swim-to-bike transition
Week 12	30, 45, 30	45, 60	30, 45, 30	5 1/4 hours	Practice triathlon
Week 13	30	45, 45	30	3 hours	Open water swim practice
Week 14	30	45	30	1 1/4 hours	RACE