10-Week Sprint Schedule

This programme is designed for someone training for their first sprint-distance event - you should have a decent level of fitness to begin with. If you're already able to swim 200m in one go, ride your bike for 30 minutes and run for 15 minutes, then you are ready to undertake the programme we've put together.

Introduction To Schedule | Guide To Swim Drills | Guide To Effort Levels | Race-Day Preparation

Week 1

Total hours: 2:45

MON Warm-up: swim 100m (L1); drills: 4 x 25m (R20); main set: swim 4 x 100m (L4, R30); cool down: swim 100m (L1)
TUE Bike 30 mins (L4)
WED Run 20 mins (L3)
THU Warm-up: swim 100m (L1); drills 4 x 25m (R20); main set: swim 4 x 100m (L4, R30); cool down: swim 100m (L1)
FRI Day off
SAT Bike 30 mins (L4)
SUN Run 20 mins (L3)

Week 2

Total hours: 4

MON Warm-up: swim 100m (L1); drills: 4 x 25m (R20); main set: swim 6 x 100m (L4, R30); cool down: swim 100m (L1)
TUE Gym circuits session: strength and core workout, 60 mins
WED Run 30 mins (L3)
THU Warm-up: swim 100m (L1); drills 4 x 25m (R20); main set: swim 6 x 100m (L4, R30); cool down: swim 100m (L1)
FRI Day off
SAT Bike 40 mins (L4)
SUN Run 30 mins (L3)

Week 3

Total hours: 4:50

MON Warm-up: swim 100m (L1); drills: 4 x 25m (R20); main set: swim 8 x 100m (L4, R30); cool down: swim 100m (L1)
TUE Bike 50 mins (L4)
WED Run 30 mins as hilly as you can (L6 up and down, L3 flats [recovery jog])
THU Warm-up: swim 100m (L1); drills 4 x 25m (R20); main set: swim 4 x 200m (L4, R30); cool down: swim 100m (L1)
FRI Day off
SAT Bike 50 mins (L4)
SUN Run 40 mins (L3)

Week 4

Total hours: 4:30

MON Warm-up: swim 100m (L1); drills: 4 x 25m (R20); main set: swim 6 x 50m (L8, R45); cool down: swim 100m (L1)
TUE Gym circuits session: strength and core workout, 60 mins
WED Run 30 mins flat (20 mins L3, 10 mins L6)
THU Warm-up: swim 100m (L1); drills 4 x 25m (R20); main set: swim 6 x 50m (L10, R45); cool down: swim 100m (L1)
FRI Day off
SAT Brick session: bike 40 mins (L4) then transition to run 10 mins (L4)
SUN Tech session: transition training - swim to bike

Week 5

Total hours: 5

MON Warm-up: swim 200m (L1); drills: 6 x 25m (R20); main set: swim 4 x 100m (L3, R15); cool down: swim 100m (L1)
TUE Bike 60 mins (L4)
WED Run 40 mins as hilly as you can (L6 up and down, L3 flats [recovery jog])
THU Warm-up: swim 200m (L1); drills 4 x 25m (R20); main set: swim 3 x 300m (L5, R30); cool down: swim 100m (L1)
FRI Day off
SAT Bike 60 mins  (20 mins L4, then 6 x [2 mins L8, 1 min L2), 20 mins L3)
SUN Run 50 mins (L3)

Week 6

Total hours: 5:15

MON Warm-up: swim 200m (L1); drills: 4 x 25m (R20); main set: swim 6 x 100m (L3, R15); cool down: swim 100m (L1)
TUE Gym circuits session: strength and core workout, 60 mins
WED Run 50 mins flat (10 mins L3, then 4 x [4 mins L7, 3 mins L2], 10 mins L3)
THU Warm-up: swim 200m (L1); drills 4 x 25m (R20); main set: swim 8 x 50m (L10, R45); cool down: swim 100m (L1)
FRI Day off
SAT Bike 60 mins  (20 mins L4, then 6 x [2 mins L8, 1 min L2), 20 mins L3)
SUN Run 60 mins (L3 hilly)

Week 7

Total hours: 5:30

MON Warm-up: swim 200m (L1); drills: 4 x 25m (R20); main set: swim 8 x 100m (L3, R15); cool down: swim 100m (L1)
TUE Bike 60 mins (20 mins L4. 20 mins L6, 20 mins L4)
WED Run 60 mins as hilly as you can (L6 up and down, L3 flats [recovery jog]
THU Warm-up: swim 200m (L1); drills 4 x 25m (R20); main set: swim 3 x 400m (L5, R30); cool down: swim 100m (L1)
FRI Day off
SAT Bike 60 mins  (20 mins L4, then 10 x [1 min L9, 1 min L2), 20 mins L3)
SUN Run 45 mins (L3)

Week 8

Total hours: 4:45

MON Warm-up: swim 200m (L1); drills: 4 x 25m (R20); main set: swim 2 x 50m (L8, R30), 5 x 100m (L5, R20), 4 x 50m (L8, R30); cool down: swim 100m (L1)
TUE Bike 60 mins (20 mins L4. 20 mins L6, 20 mins L4)
WED Run 40 mins as hilly as you can (L6 up and down, L3 flats [recovery jog]
THU Warm-up: swim 200m (L1); drills 4 x 25m (R20); main set: swim 3 x 400m (L5, R30); cool down: swim 100m (L1)
FRI Day off
SAT Bike 60 mins  (20 mins L4, then 10 x [1 min L9, 1 min L2), 20 mins L3)
SUN Run 45 mins (L3)

Week 9

Total hours: 5

MON Warm-up: swim 200m (L1); drills: 4 x 25m (R20); main set: swim 2 x 50m (L8, R30), 5 x 100m (L5, R20), 4 x 50m (L8, R30); cool down: swim 100m (L1)
TUE Bike 60 mins (L4)
WED Run 40 mins flat (10 mins L3, then 10 x [1 min L9, 1 min L2], 10 mins L3)
THU Warm-up: swim 200m (L1); 4 x 25m (L8, R20); main set: swim 1 x 750m (L6); recover, then drills 4 x 25m (R20). Cool down: swim 100m L1
FRI Day off
SAT Bike 60 mins  (L4)
SUN Run 45 mins (L3 hilly)

Week 10

Total hours: 3 (and the race!)

MON Warm-up: swim 200m (L1); drills: 4 x 25m (R20); main set: swim 10 x 75m (L8, R45); cool down: swim 100m (L1)
TUE Bike 60 mins (20 mins L4, then 10 x (1 min L8, 1 min L2), 20 mins L3)
WED Run 30 mins (L3)
THU Warm-up: swim 100m; main set: swim 4 x 100m (L6, R30); cool down: swim 100m (L1)
FRI Day off
SAT Bike 20 mins (L3) then Run 10 mins (L3, including 3 - 4 sprints, 6 secs L8)
SUN RACE