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Sprint Distance Triathlon Training Schedule

Sprint Tri Training Schedule

Being a goal-oriented gal, I have learned I work out much more consistently when I have a goal in mind, like training for a race. 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.

If you're not up for the challenge of an Ironman triathlon that involves swimming 2.4 miles, biking 112 miles, and running a full 26.2 mile marathon, tackle a much shorter and more doable sprint triathlon which includes a .5 mile swim, 12.4 mile bike ride, 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. Just be warned — 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're not planning on participating in a triathlon, this training schedule might be just the thing you need to get ready for the beach. You can choose to do one workout on each day of the week or double up on workouts to give yourself a rest day.

Continue reading to see the 14-week training schedule.

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

Don't forget to print this out and put it on your fridge. Nothing is as satisfying as crossing off a 60-minute bike ride!

Image Source: Corbis Images
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