Monday
4 - 8 lengths in the pool
Wednesday
Tuesday
4 - 8 lengths in the pool
Thursday
Wednesday
Saturday
Friday
Sunday
Saturday
15 weeks until race day
16 weeks until race day
off
15 weeks until race day
1/2 - 1 mile run
16 weeks until race day
yards)
pool (100-200
4-8 lengths in the
1 mile run
Triathlon.
yards for the KC
METERS or about 600
Your goal is 500
100 yards (or meters).
yards)....so 4 lengths =
slightly longer than
the pool (meters is
meters depending on
(1 length = 25 yards OR
4 - 8 lengths in the pool
15 minutes of biking
20 minute bike
pool (100-200
4-8 lengths in the
15 minutes biking
yards for the KC
METERS or about 600
Your goal is 500
100 yards (or meters).
yards)....so 4 lengths =
slightly longer than
the pool (meters is
meters depending on
(1 length = 25 yards OR
4 - 8 lengths in the pool
up to 5 miles bike
20 - 30 minutes or
yards) + 1 mile run
pool (150 - 200
6 - 8 lengths in the
about 3-4 miles
20 minutes biking or
yards)
pool (or 100-200
4-8 lengths in the
3/4 - 1 mile run
up to 5 miles bike
20 - 30 minutes or
1/2 - 1 mile
about 3-4 miles
20 minutes biking or
12 weeks until race day
13 weeks until race day
14 weeks until race day
off
12 weeks until race day
off
13 weeks until race day
off
14 weeks until race day
miles
20 minute bike or 3
yard swim
1.5 mile run + 200
200 yard swim
1.5 mile run
swim
150 - 200 yard
1.5 mile run
250 yard swim - and then
yard swim
1.5 mile run + 200
20 minute bike or 3
miles
25 minute bike or 4
200 yard swim
miles
25 minute bike or 4
150 - 200 yard
walk off the bike
and 10-15 minute
6 miles + transition
biking or 4 miles
25 minutes of
the bike
10 minute walk off
transition and do a
practice your
5 mile bike +
1.5 mile run
200 yard swim +
miles
30 minutes or 5
200 yard swim
1.5 miles run
walk off the bike
and 10-15 minute
6 miles + transition
1.5 miles run
10 minute walk off
transition and do a
practice your
5 mile bike +
1 mile run
30 minutes or 5
9 weeks until race day
10 weeks until race day
11 weeks until race day
off
9 weeks until race day
off
10 weeks until race day
off
11 weeks until race day
run
biking + 10 minute
30 minutes of
300 yard swim
mile run
250 yard swim + 1
30 minute bike
2 mile run
bike
20 minute or 3 mile
2 mile run
biking + 10 minute
30 minutes of
250 yard swim
250 yard swim + 1
run.
swim to bike or bike to
back to back workouts -
"brick" - it's where you do
bike! This is called a
right into a 15 minute
250 yard swim - and then
2 mile run
easy run off the bike
9 miles + 15 minute
20 minute bike
300 yard swim +
bike.
easy easy run off the
8 miles + 15 min
30 minute bike
7 mile bike
off
2.5 miles run
easy run off the bike
9 miles + 15 minute
2 miles run
easy easy run off the
8 miles + 15 min
2 miles run
7 mile bike
8 weeks until race day
7 weeks until race day
practice!
7 weeks until race day
off
swimming so important to
different than pool
open water swimming. It's
for places you can practice
off - Soon it start looking
8 weeks until race day
mile run
45 minute biking
mile run
350 yard swim + 1
300 yard swim + 2
350 yard swim
45 minutes of biking
2 mile run
45 minute biking
300 yard swim + 2
10 mile bike
off the bike
8 miles + 2-3 miles
400 yard swim
300 yard swim
3 miles run
rest day
off the bike
8 miles + 2-3 miles
10 mile bike
SPRINT TRI
16 WEEK TRAINING PLAN(PAGE 1)
0.5K swim / 20K bike / 5K run
Plan provided by
The Reds Triathlon Team
www.redstriteam.com
#redstri
NOTES: Regarding Number of weeks until race day - to figure out where to start in the plan, count the number of weeks out you are from
race day. If you are 16 weeks out, you start at "16 weeks out until race day." If you are 12 weeks out - start at "12 weeks until race day."
NOTES: Regarding number of weeks until race day - to figure out where to start in the plan, count the number of weeks out you are from race
day. If you are 16 weeks out, you start at “16 weeks out until race day.” If you are 12 weeks out - start at “12 weeks until race day.”
SPRINT TRI
16 WEEK TRAINING PLAN(PAGE 2)
0.5K swim / 20K bike / 5K run
Plan provided by
The Reds Triathlon Team
www.redstriteam.com
#redstri
NOTES: Regarding Number of weeks until race day - to figure out where to start in the plan, count the number of weeks out you are from
race day. If you are 16 weeks out, you start at "16 weeks out until race day." If you are 12 weeks out - start at "12 weeks until race day."
6 weeks until race day
off / NOTE: any
swims can be in open
water 400 yards swim
200 yard swim + 2-
3 mile run 45 minute bike 400 yard swim
11 mile bike - for longer
rides, start wearing the
shorts/top that you'll wear
on race day so you know
they're comfortable.
3 mile run
5 weeks until race day off 450 yards swim
300 yard swim + 2
mile run 45 minute bike
off - use today to
practice setting up
transitions - then try it
for tomorrow.
400 swim + 13 mile
bike + 2.5 mile run rest day
4 weeks until race day off 500 yard swim 45 minute bike
30 minute bike + 1
mile run
500 yard swim + 1
mile run 8 mile bike 4 mile run
3 weeks until race day off 600 yard swim 50 minute bike
600 swim + 45
minute bike 400 swim
15 mile bike + 4 mile run
(practice good transitions
today and wear the
shorts/top that you're
going to wear on race
day)
rest day
2 weeks until race day 300 swim 600 swim 50 minute bike 3 mile run 700 swim 12 mile bike 3 miles
Race week! off
20 minutes of easy
biking + 10 minutes
of easy running. 600 or 700 swim
30 minutes of easy
biking
15 - 20 mintues of
running - a warm
up run
15 minutes easy
spin on your bike -
just get the legs
warmed up! Race Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
NOTES: Regarding number of weeks until race day - to figure out where to start in the plan, count the number of weeks out you are from race
day. If you are 16 weeks out, you start at “16 weeks out until race day.” If you are 12 weeks out - start at “12 weeks until race day.”
