8 Week Beginner Sprint Triathlon Training Plan

	A	B	C	D	E	F	G	H	I
1					8 WEEK BEGINNER SPRINT TRIATHLON TRAINING PLAN: MILES
2	WEEK	Date	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3	1		Run/Walk	Bike	Swim	Rest Day	Run/Walk	Swim	Rest Day
4			Warm up: 5 min brisk walk	20 min easy effort	10 x 25m taking 30 sec of rest after each length		Warm up: 5 min brisk walk	10 x 50m (1 full lap) with 45 sec of rest
5			8 x 2 min run / 1 min walk				8 x 3 min run / 1 min walk
6			Cool down: 5 min walk				Cool down: 5 min walk
7	2		Run/Walk	Bike	Swim	Rest Day	Run/Walk	Swim	Rest Day
8			Warm up: 5 min brisk walk	30 min easy effort	5 x 100m (2 full laps), taking 60 seconds of rest after each		Run 2 miles, taking walking breaks as needed	10 min without stopping easy
9			4 x 5 min run / 2 min walk
10			Cool down: 5 min walk
11	3		Easy Run	Bike	Swim	Rest Day	Easy Run	Bike	Rest Day
12			Warm up: 5 min brisk walk	45 min easy effort	10 x 50m in zone 4, with 60 seconds of rest		Run 1.5 miles without stopping	Warm up: 5 min
13			1 mile without stopping					10 x 2 min zone 4, 1 min recovery
14			Cool down: 5 min walk					Cool down: 5 min
15	4		Easy Run	Bike	Swim	Rest Day	Run	Brick	Rest Day
16			2 miles	50 min easy effort	Easy distance: 15 minutes without stopping		Warm up: 5 min jog	Swim 10 min without stopping
17							10 x 1 min hard (zone 4) / 1 min easy jog (zone 1)	Bike 45 min (zone 3)
18							Cool down: 5 min walk
19	5		Easy Run	Bike	Swim	Rest Day	Swim	Brick Workout	Rest Day
20			2 miles + 4 x 50m strides	60 min easy effort	2 x 300m in zone 3, with 90 seconds rest		20 min without stopping easy effort	Bike: 30 min
21								Run: 10 min
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23	6		Easy Run	Bike	Swim	Rest Day	Swim	Race Simulation	Rest Day
24			2.5 miles + 4 x 50m strides	70 min easy effort	2 x 400m in zone 3, with 90 seconds of rest		600m easy effort (zone 2)	Swim: 500 m
25								Run: 2 miles
26								Bike: 10 miles
27	7		Easy Run	Bike	Swim	Rest Day	Brick Workout	Bike	Rest Day
28			3 miles + 4 x 75m strides	75 min easy effort	2 x 400m in zone 3, with 90 seconds of rest		Bike: 45 min zone 2	Warm up: 5 min
29							Run: 15 min zone 3	5 x 3 min zone 4, 1 min recovery
30								Cool down: 5 min
31	8		Easy Run	Bike	Swim	Rest Day	Bike or Run	Race!	Rest Day
32			2 miles + 4 x 75m strides	30 min easy effort	10 min easy (zone 2)		15 min easy	Sprint
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