Sprint triathlons are the shortest distances of all triathlons. Sprint Triathlons start off with a half a mile swim, followed by a 13.2-mile bike ride and finishing with a 3.2 mile run. Many beginner to intermediate athletes try to perform a sprint triathlon before they move onto longer triathlons. An effective training program is crucial for athletes who participate in a sprint triathlon. The athletes must be able to effectively swim, run, and bike.
Beginner Triathlete
Beginner Triathlete offers a 13 week sprint triathlon training program, that is designed for all fitness levels. The workouts are five days a week, and have the athlete perform swimming, running, and biking multiple times a week. Depending on the day, athletes can run and swim in the same day. Each week the athlete swims, bikes, and runs for more time. The athlete doesn't pay attention to mileage, just the amount of time they are training.
Hal Higdon
Hal Higdon, a popular endurance training writer, created an eight-week sprint triathlon training program. The program has athletes run four days a week, swim two days a week, strength train two days a week and bike only one day a week. The running workouts range from 15-minute runs to 60-minute runs. The swim training ranges from 20-minute workouts to 40-minute workouts. The bike workouts consists of workouts between 20 minutes and 50 minutes.
Tri Fuel Sprint
The Tri Fuel Triathlon training program consists of a six-day-a-week training routine. The athletes will train for three straight days, rest the fourth day and repeat the cycle. In weeks one, two, three, five, seven, nine and 10 of the program, the athlete will bike two days a week, run two days a week and swim two days a week. In the weeks of four, six, eight and 11, the athlete will bike three days a week, and swim two days a week.
Stephen Taylor
Triathlon coach Stephen Taylor created a sprint triathlon training plan that lasts eight weeks. The routine has the athlete train a total of five times per week. During the eight weeks the athlete will have 17 running workouts, 17 swim sessions and 18 biking sessions. Taylor recommends that the athlete should stretch on off days to increase flexibility and recovery. Moderate intensity should be used in this training plan. Taylor states, "In terms of percentages, aim for a 5-8 on a scale of 1-to-10. This could be described as moderately easy to moderately hard."
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