So, I woke up a few weeks ago and realized that the Sprint Triathlon I had signed up for many months ago was in 4 weeks. Oops! In an ideal world, I would have started training back in February but life kind of got in the way this year. I also put all of my efforts into training for Cherry Blossom. So what did I do? Completely freak out I devised a down and dirty, basic 4 Weeks To A Sprint Triathlon plan.
4 Weeks To A Sprint Triathlon
I will preface this by saying that I am not a triathlon coach. (I am a certified run coach) I have, however, completed many sprint triathlons over the past 12 years. If I had the luxury of more time, I would add in specific drills and speed work for all 3 disciplines. (See swim workouts for runners) I would build up more slowly over a period of 8-10 weeks.
Since I only have 4 weeks to get it done, I designed this plan to keep me on schedule and get me ready to tackle the sprint triathlon in 4 weeks. If you are already running multiple times per week and you are comfortable enough on your bike or in a pool, you can do this.
The swim portion of triathlons seems to cause athletes the most anxiety. Swim distances are short in a Sprint Triathlon (usually between 300 to 700 meters). Many early season Sprint Triathlons offer pool swims which are an even better way for beginners to try a tri.
Even if you are not ready to take on a triathlon race yet, adding in cross training is a great way to get in shape for summer. After a very long winter, I look forward to mixing up my training a bit with shorter runs and longer bike and swim sessions. I am always in better shape when I do more than just run.
Not ready to commit to all 3 sports? Here is another run and bike workout that I love/hate. It’s harder than it looks. Try this bike and run combo workout.
Tell me: Doing any triathlon races this year? Do you like to mix up your training with some cycling or swimming?
This looks like a great plan! I would definitely be the most nervous about swimming. Especially because now I don’t have access to a pool. The bike/run session looks like a great workout!
The swimming seems to give people the most anxiety. The bike/run sessions are a great way to mix up your workout whether you do a tri or not.
It sounds like you’ve got this under control Deborah! The brick workout looks awesome! I wish I had a bike to try it out.
If you wanted to do a brick type workout, you could also do it on an indoor bike and a treadmill as well
I’m all about mixing things up. That “brick” workout reminds me a lot of those run/burpee intervals I was doing. If I can ever get on my bike (hello weather!), I’m doing to try (tri) that! Looks like it could be pretty effective!
Yes I know the biking has been challenging this spring? to say the least. I am way behind schedule. I think you would like the brick workout!
This sounds like a great training plan! My friend really wants me to do a triathlon with her at some point, haha. We’ll see!!
You should totally do it! It’s really fun to train for
Looks like a great plan! The swimming would cause me the most anxiety too.
I am definitely more of a pool swimmer than an open water swimmer
Why do I seem to do the sprint tris that have 800m open water swims?? This year I will only entertain tris with pool swims. I’m just not ready for open water yet. Sadly the two I did in the past with pool swims are no longer. Love your plan! That tons of bricks workout looks brutal to me.
Honestly, I am over the open water swims for now. They just cause me too much anxiety. The bricks are tough for sure but a fun way to mix it up when it’s really hot out. (If summer ever comes)
I hope the next 4 weeks go well!! I have been adding some cycling/spinning into my ultra training. It’s great to mix things up!
It sure is! Thanks so much
I did a sprint triathlon in college and it was so tough! Especially the swimming part 😉 That is definitely my weakness!
I think that the swim is certainly where people tend to have the most anxiety
great training plan! good luck prepping for & on your race
Thanks so much!
Thank you for the reminder to switch things up! I would love to sing up for a triathlon…It’s been years since I have done it and with Summer right around the corner a good switch up would be nice.
I agree it’s always fun to mix things up especially in the summer
Definitely one of those people who have swim anxiety – if I tried a triathlon it would have to be one with a pool swim.
You are one tough girl I know you would crush a tri
It looks like you’ve got a great plan in place for your upcoming race! I’m sure you’ll do awesome!!!
Thanks so much Elysia!
YAY you will rock it! I love triathlon. I am training for a half iron this summer and I cannot wait to say goodbye to marathon long runs and hello to long bike rides
Look forward to hearing more about your training as well. Way to hot for me to train for a longer tri in the summer here with the runs. I love to bike in the summertime. We will have to compare tri training notes
In answer to your questions: No and No 😉 No tri’s happening and I don’t mix up any of my running with swimming (eeegads!)…but I do hope to do so someday. I rather enjoy living vicariously through YOU for now 😉
Ok never say never!
That is a PACKED training scheduled! Will keep it in mind in case I ever do one!
I love mixing up training with biking and swimming but I don’t train for anything. I think even if your not training to do a triathlon its important to switch up from running to work other muscles and keep things interesting. Good luck on your training.
Thanks and I totally agree. I am in much better shape when I mix things up
My husband wants to do a sprint tri but he doesn’t stick with training. I should show him this!
You guys should do it together!! Just saying 🙂
Yikes! That brick workout looks hard!
Yes it is in a good way 🙂
I’m pretty sure that ton of bricks workout would demolish me, lol! I love your training plan as some structured motivation to get ready for my next race.
I have no doubt you could do the ton of bricks workout. Let me know if you “tri” it 🙂
Good luck with your tri! Looks like you have a good plan. I have done exactly 1 tri. Did fine in the swim and the run, used a mountain bike and came in dead last in the bike portion of the race! It was fun, but if I do another one, I am borrowing a friend’s road bike! 🙂
Oh a mountain bike is tough on a tri!
I mix up training with spinning. Not exactly the same as cycling but I love it.
It’s great to mix it up!
I know that you love your tris, and this sounds like a great plan for being fully prepared on race day. Good luck with your training!
Thanks so much!