Tri in 10 - Ten-Week Sprint Plan

Train for a triathlon in just 10 weeks with these simple sessions and schedules


Posted: 24 November 2009
by Zoë McDonald and Lisa Buckingham

Guide to the schedule

Week 1

Mon Endurance run (30 mins) + core moves (15 min optional)
Tue Swim drills (500m total) + 500m slow swim
Wed Resistance moves (15 min optional) REST
Thu 3K running time trial + core moves (15 min optional)
Fri 2/3 race distance swim time trial interval swim (15 min)
Sat 10K ride time trial
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)

Week 2

Mon Endurance run (30 mins) + core moves (15 min optional)
Tue Swim drills (500m total) + endurance ride (40 min)
Wed Resistance moves (15 min optional) REST
Thu Cadence ride (20 min) + core moves (15 min optional)
Fri Interval swim (20 min)
Sat Brick (ride 20 min + tempo run 10 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)

Week 3

Mon Endurance run (35 mins) + core moves (15 min optional)
Tue Swim drills (600m total) + 500m slow swim
Wed Resistance moves (15 min optional) REST
Thu Interval run (20 min) + core moves (15 min optional)
Fri Interval swim (20 min)
Sat Brick (ride 20 min + tempo run 10 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)

Week 4

Mon Endurance run (35 mins) + core moves (15 min optional)
Tue Swim drills (600m total) + endurance ride (40 min)
Wed Resistance moves (15 min optional) REST
Thu 10K ride time trial + core moves (15 min optional)
Fri Interval swim (20 min)
Sat Brick (ride 20 min + tempo run 10 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)

Week 5

Mon Endurance run (40 mins) + core moves (15 min optional)
Tue Swim drills (750m total) + 500m slow swim
Wed Resistance moves (15 min optional) REST
Thu 3K running time trial + core moves (15 min optional)
Fri 2/3 race distance swim time trial interval swim (15 min)
Sat Brick (ride 20 min + tempo run 10 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)

Week 6

Mon Endurance run (40 mins) + core moves (15 min optional)
Tue Swim drills (750m total) + endurance ride (40 mins)
Wed Resistance moves (15 min optional) REST
Thu Cadence ride (25 mins) + core moves (15 min optional)
Fri Interval swim (25 mins)
Sat Brick (ride 30 min + tempo run 15 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)

Week 7

Mon Endurance run (45 mins) + core moves (15 min optional)
Tue Swim drills (750m total) + 400m slow swim
Wed Resistance moves (15 min optional) REST
Thu Interval run (25 mins) + core moves (15 min optional)
Fri Interval swim (25 mins)
Sat Brick (ride 30 min + tempo run 15 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)

Week 8

Mon Endurance run (45 mins) + core moves (15 min optional)
Tue Swim drills (1000m total) + endurance ride (40 min)
Wed Resistance moves (15 min optional) REST
Thu 10K ride time trial + core moves (15 min optional)
Fri Interval swim (30 mins)
Sat Brick (ride 35 min + tempo run 20 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)

Week 9

Mon Endurance run (50 mins) + core moves (15 min optional)
Tue Swim drills (750m total)
Wed Resistance moves (15 min optional) REST
Thu 3K running time trial + core moves (15 min optional)
Fri 2/3 race distance swim time trail interval swim (15 min)
Sat Brick (ride 30 min + tempo run 15 min)
Sun Resistance moves (15 min optional) + endurance ride (30 min)

Week 10

Mon Endurance run (30 mins) + core moves (15 min optional)
Tue Swim drills (500m total)
Wed REST
Thu Easy ride (10-15 min) + easy run (5-10 min)
Fri REST
Sat Easy ride (10 min) + easy run (5 min)
Sun RACE!


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Tri in 10
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Ten-Week Olympic Plan

triathlon sprint schedule
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Discuss this article

How about a half iron man programme.
Posted: 24/01/2012 at 21:30

How about a half iron man programme.
Posted: 24/01/2012 at 21:30

how about less of an echo??
Posted: 25/01/2012 at 09:47

Echo...


Posted: 25/01/2012 at 10:02

Isn't 2 halves a full one ?
Posted: 25/01/2012 at 10:10

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