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About this challenge

The sprint triathlon is a multi-discipline event consisting of a 750m swim, a 20km cycle and a 5km run. This sprint triathlon challenge will safely progress your fitness across these three disciplines so that you will be able to comfortably complete the challenge.    

intermediate Training Plan

This training guide is specifically designed to safely progress your fitness to the appropriate levels so that you will not just be able to complete the challenge but you’ll be able to complete it comfortably. Throughout the challenge you’ll receive supporting articles and advice to compliment your training.

Entry requirements: intermediate

This challenge is for you if you are completely new to triathlon (but have a good grounding in one or more of the triathlon disciplines) or you have possibly completed one sprint distance triathlon event.

Start date:
Anytime
Expected finish time:
Anytime
Duration:
12 weeks
Week 1
Jump to:
Monday
Training

1. 16 x 25 metres with 10 seconds rest (consisting of 3 x freestyle and 1 x different stroke)

 

2. 8 x 50 metres with 15 seconds rest (consisting of 8 strokes fast and rest of 50  metres easy)

 

3. 100 metres kick

 

4. 100 metres swim

 

Swim total 1,000 metres

Tuesday
Training

30 minutes very easy run and stretching afterwards

Wednesday
Training

45 minutes easy ride

Thursday
Training

10 x 100 metres all with 30 seconds rest (consisting of:

 

1. 2 x swim

 

2. 2 x pull

 

3. 2 x 50 metres kick, 50 metres swim

 

4. 2 x build to a sprint

 

5. 2 x 75 metres free, 25 metres backstroke

Swim total 1,000 metres

Friday
Rest

Recovery and stretching

Saturday
Training

75 minutes easy ride

Sunday
Training

30 minutes easy run

Monday
Training

20 x 25 metres rotate (consisting of:

 

1. 1 x swim easy pace

 

2. 2 x kick on side left and right

 

3. 3 x 25 metres backstroke

 

4. 4 x swim with strong leg kick

 

5. 5 x 10 metres underwater kick streamlined position 15 metre sprint

 

Also 3 x 200 metres (consisting of:

1. 2 x swim

 

2. 1 x pull

 

Ending with 150 metres recovery
 

In afternoon complete a 30 minute jog

Swim total 1,250 metres plus afternoon jog of 30 minutes

Tuesday
Training

40 minutes easy run

Wednesday
Training

60 minutes easy ride

Thursday
Training

1. 400 metres easy swim

 

2. 300 metres as 75 metres freestyle and 25 metres backstroke

 

3. 200 metres build your effort

 

4. 100 metres fast

 

5. 4 x 25 metres kick

 

6. 4 x 25 metres (15 metres fast with 10 metres recovery)

 

7. 50 metres easy

Swim total 1,250 metres

Friday
Rest

Recovery and stretching

Saturday
Training

90 minutes easy ride

Sunday
Training

40 minutes run

Monday
Training

1. 8 x 50 metres (alternating 25 metres freestyle, 25 metres backstroke and last 10 metres fast)

 

2. 100 metres kick

 

3. 8 x 25 metres with 5 seconds rest and build up pace the whole set

 

4. 300 metres (10 strokes fast every 100 metres)

 

5. 300 metres (pull second half faster than the first half)

 

6. 4 x 50 metres recovery

Swim total 1,500 metres

Tuesday
Training

45 minutes run with 2 x ( 4x 30 seconds fast 1 minute easy) and 5 minutes jog between

Wednesday
Training

60 minutes easy ride with 4 x (3 minutes over gear race intensity, 3 minutes normal gear)

Thursday
Training

1. 400 metres choice strokes

 

2. 3 x 200 metres easy swimming

 

3. 3 x 100 metres race pace

 

4. 3 x 50 metres sprint

 

5. 150 metres easy warm down

 

Jog 30 minutes directly from your swim session

Swim total 1,600 metres followed immediately by 30 minutes jog

Friday
Rest

Rest

Recovery day

Saturday
Training

90 minutes ride easy

Sunday
Training

50 minutes easy run

Monday
Training

1. 6 x 125 metres as 75 metres easy, 25 metres backstroke, 25 metres kick with board

 

2. 8 x 25 metres with full recovery as 15 metres sprint and 10 metres recovery

3.  3 x 250m (with 1st 250 metres easy, 2nd as Pull and 3rd as 6 strokes fast as the start of each 50 metres)

 

4. 50 metres easy choice stroke

Swim total 1,750 metres

Tuesday
Training

45 minutes run with 2 x (4 x 30 seconds sprint, 1 minutes recovery) 5 minutes jogging between

Wednesday
Training

75 minutes cycle with 5 x (3 minutes over gear and 3 minutes easy high gear)

Thursday
Training

1. 8 x 50 metres as 25 metres drill 25 metres easy

 

2. 8 x 25 metres kick

 

3. 8 x 100 metres with 15 seconds rest easy

 

4. 6 x 50 metres mixed swimming (kick, drills, backstroke, freestyle)

 

In the afternoon 40 minutes jog

 

Swim total 1,750 metres followed by 40 minute afternoon jog

Friday
Rest

Recovery and stretching

Saturday
Training

90 minutes ride

Sunday
Training

50 minutes easy run

Monday
Training

10 x 200 metres with full recovery (consisting of:

1. 75 metres freestyle, 25 metres backstroke

2. pull

3. kick

4. 25 metres fast, 75 metres recovery x 2

 

5. Swim

 

6. Dead turn every 50 metres

 

7. pull

 

8. 2nd 200 metres faster then the first 200 metres

Swim total 2,000 metres

Tuesday
Training

50 minutes run with 8 x 200 metres sprint with 1 minute jog recovery

Wednesday
Training

75 minutes cycle (with 1 minute, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute over gear, ride easy for the same duration)

Thursday
Training

1. 3 x 200m with full recovery (consisting of:

 

- 1st swim 75 metres free, 25 metres back

- 2nd pull

- 3rd as dead turn every 50 metres (don’t touch the wall)

 

2. 8 x 25 metres build from easy to fast by the 8th

 

3. 400 metres straight swim

 

4. 300 metres pull

 

5. 200 metres (75 metres freestyle, 25 metres double arm backstroke)

 

6. 100 metres kick

 

7. 200 metres choice easy

40 minutes run straight from your swim (or in the afternoon)

Swim total 2,000 metres followed by a 40 minute run

Friday
Rest

Recovery and stretching

Saturday
Training

1 hour 45 minutes easy ride

Sunday
Training

50 minutes run (as 15 minutes easy, 15 minute moderate, 15 minutes fast and 5 minutes jogging)

Monday
Training

1. 4 x 125 metres as 75 metres easy, 25 metres backstroke, 25 metres kick with board

 

2.  20 x 25 metres (as

-10 strokes fast rest easy

-Backstroke

-Build easy to fast

-Easy

 

3. 5 x 100 metres with legs 1,3 and 5 Pull and 2 and 4 swim

Swim total 1,500 metres

Tuesday
Training

30 minutes easy run

Wednesday
Training

60 minutes easy bike

Thursday
Training

1. 3 x 300m each set as swim, pull, kick with board (full recovery)

 

2. 2 x (5 x 50 metres, reduce stroke count by 1 stroke each 50 metres) plus 200 metres easy swim between choice strokes

 

3. 4 x 50 metres winding down from steady to easy

Swim total 2,000 metres

Friday
Rest

Recovery

Saturday
Training

90 minutes easy ride plus 30 mins run 

Ride and then run

Sunday
Training

30 minutes run

Monday
Training

1. 300 metres easy 

 

2. 200 metres pull

 

3.100 metres kick

 

4. 4 x 25 metres as 15 metres fast 10 metre recovery

 

5. 3 x broken 200’s with 100m easy between 

- 1st as 100 metres, 100 metres

- 2nd as 50 metres, 50 metres, 100 metres

- 3rd as 50 metres, 50 metres, 50 metres, 50 metres

 

6. 200 metres (75 metres freestyle 25 metres backstroke)

 

7. 2 x 50 metres kick

 

8. 100 metres easy

 

Followed by 30 minutes very easy jog in the afternoon

Swim total 2,000 metres plus 30 minutes run

 

N.B. This is your highest volume training week

Tuesday
Training

50 minutes run with with 2 x (3 minutes, 2 minutes, 1 minutes fast) 90 seconds jog / walk between

Wednesday
Training

75 minutes ride with 1 minute, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minutes over gear, ride easy for the same duration

Thursday
Training

1. 400 metres straight swim as 75 metres freestyle, 25 metres different stroke

 

2. 20 x 25 metres as full recovery consisting of:

- 10 strokes fast rest easy

- backstroke

- exaggerated long stroke

- recovery

 

3. 800 metres easy (just make the distance)

 

4. 6 x 50 metres (1,3,5 kick and  2,4,6 recovery)

Swim 2,200 metres

Friday
Rest

Recovery and stretching

Saturday
Training

2 hour easy ride

Sunday
Training

40 minutes easy run

Monday
Training

(Wetsuit swim)

1. 6 x 100 metres warm up as

- swim

- pull

- swim dead turns every 50 metres

 

2.  4 x 25 metres fast and 15 seconds rest

 

3. 100 metres easy

2 minutes standing recovery (like a race) and then...

 

4. 800m timed swim in your wetsuit if you have one

5. 4 x 25 metres fast and 15 seconds rest

 

6. 100 metres recovery

 

7. 4 x 25 metres recovery

Followed by 30 minutes jog in the afternoon

 

Swim total 1,800 metres and 30 minute afternoon jog

Tuesday
Training

50 minutes run with 10 x 60 seconds fast with 60 seconds recovery jog / walk

Wednesday
Training

75 minutes ride with 10 x (1 minute over gear, 1 minute fast normal gear) and 2 minutes recovery

Thursday
Training

5 x 400 metres and 1 minutes rest. Consisting of:

- 1st Swim as 150 metres swim, 50 metres choice

- 2nd Pull

- 3rd 2nd half slightly faster then 1st half (negative split)

- 4th pull

- 5th swim recovery with 10 seconds rest each 100 metres

 

Followed by 30 minutes jog in the afternoon

Swim total 2,000 metres

Friday
Rest

Recovery and stretching

Saturday
Training

2 hour easy ride

Sunday
Training

60 minutes easy run negative split (2nd half faster slightly faster than the first half)

Monday
Training

1. 4 x 125 metres (75 metres easy, 25 metres backstroke,  25 metres kick with board)

 

2. 20 x 25 metres as

-10 strokes fast rest easy

-backstroke

-build easy to fast

-easy

 

3. 5 x 100 metres 1,3,5 pull and 2,4 swim

Swim total 1,500 metres

Tuesday
Training

30 minutes easy run

Wednesday
Training

45 minutes easy bike

Thursday
Training

1. 3 x 300 metres each set as swim, pull, kick with board (full recovery)

 

2. 1,000 metres nice and easy as 500 metres swim and 500 metres pull

 

3. 4 x 25 metres easy mixed

Swim total 2,000 metres

Friday
Rest

Recovery

Saturday
Training

60 minutes easy ride and 30 minutes run directly off the bike

Sunday
Training

30 minutes run

Monday
Training

1. 2 x 400 metres Swim easy as 175 metre freestyle, 25 metre different stroke, and 1 minute rest

 

2. 2 x 300 metres pull steady pace and 40 seconds rest

 

3. 2 x 200 metres 2nd (200m is 5 sec faster then first 200m ) and then 30 seconds rest

 

4. 2 x 100 metres 50 metre kick 50 metres swim and full rest

Swim total  2,000 metres

Tuesday
Training

Run session (all at just above race pace)

 

1. 4 minutes and 2 minutes recovery

 

2. 3 minutes and 90 seconds recovery

 

3. 2 minutes and 60 seconds recovery

 

4. 1 minute and 30 sec recovery

Repeat all of the above (1-4)

Wednesday
Training

60 minutes easy ride

Thursday
Training

1. 100 metres easy

 

2. 20 x 25 metres as Easy, Sprint, Longstroke and backstroke

 

3. 4 x broken 200’s with 100 metres easy between. Consisting of:

- 1st as 100 metres, 100 metres

- 2nd as 100 metres, 50 metres, 50 metres

- 3rd as 50 metres, 100 metres, 50 metres

- 4th as 50 metres, 50 metres, 50 metres, 50 metres

 

4. 20 metres recovery

Follow up with a 40 minutes evening jog

Swimming total 2,000 metres.

(This is a good opportunity to swim in your wetsuit if your race is likely to be wetsuit legal)

Friday
Rest

Recovery and stretching

Saturday
Training

90 minutes ride with 2 x (5 x 1 minute fast and 1 minute easy) - straight into 5 minutes at race pace

Sunday
Training

1. 30 minutes easy jog

 

2. 90 minutes easy ride

 

3. 30 minutes - negative split run easy - hard.

Monday
Training

1.  5 x 200 metres SKIPS with full recovery

- Swim

- Kick

-IM (Fly, Back, Breast, Freestyle in 25 metres)

- Pull

- Swim

 

2. 8 x 100 metres mixed with 30 seconds rest between

- 2 x swim

- 2 x pull

- 2 x dead Turns every 100 metres

- 2 x negative split

 

3. 200 metres recovery

Swimming total 2,000 metres

Tuesday
Training

Run session 10 mins warm up jog with 10 x (60 seconds fast, 60 seconds recovery jogging)

Wednesday
Training

60 minutes easy ride

Thursday
Training

1. 4 x 125 metres (100 metres freestyle, 25 metres backstroke)

 

2. 4 x 25 metres (15 metres sprint, 10 metres recovery)

 

3. 100 metres easy

 

4. 4 x 25 metres sprint

 

5. 100m easy

 

6. 2 x (4 x 100 metres) and 20 seconds rest between each interval all swim at your best pace and 100 metres easy swimming between sets

 

7. 100 metres recovery

 

Follow up with 35 minutes afternoon run

Swim total 2,000 metres and 35 minutes afternoon run

Friday
Rest

Recovery and stretching

Saturday
Training

90mins ride with intervals

- 5 x 30 seconds seated sprints and 90 seconds recovery

 

Straight into :

- 5 minutes Race pace and 2 minutes recovery

- 4 minutes Race pace and 2 minutes recovery

- 3 minutes Race pace and 2 minutes recovery

- 2 minutes Race pace and 2 minutes recovery

- 1 minute Max

Warm down

Sunday
Training

60 minutes easy run

Monday
Training

1. 600 metres very easy warm up

 

2. 4 x 50 metres at your target race pace

 

3. 200 metres pull

 

4. 4 x 25 metres kick

 

5. 8 x 25 metres Just above target race pace

 

6. 200 metres recovery

Swim total 1,500 metres

Tuesday
Training

30 minutes easy run with 2 x 3 minutes at race pace and 3 x 30 seconds above race pace

Wednesday
Training

45 minutes easy ride with 2 x 3 minutes, 2 minutes, 1 minute at race pace

Thursday
Training

Run 30 minutes easy

Friday
Training

1. 400 metres easy

 

2. 100 metres target start pace

 

3. 50 metres recovery

 

4. 2 x 50 metres target start pace

 

5. 50 metres recovery

 

6. 4 x 25 metres target start pace

 

7. 200 metres choice recovery

Swim total 1,000 metres

Saturday
Training

1. 30 minutes easy bike with 3 x 1 minutes at race pace

 

2. 10 minutes easy jog

Sunday
Race day

Race day

Week 1
Jump to:
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