Sprint triathlon | 1 month to go training plan

The following programme is part of a six-month training regime for a sprint triathlon. See the full programme here.

Sprint triathlons are a good starting point for an amateur triathlete due to the shorter distance and can be a great challenge for the more seasoned athlete trying to improve on their record. With one month to go you should be feeling ready and use this last month to enhance your performance and push yourself that extra mile. 

Tip for the month

This month you should take the time to enjoy the fruits of your hard work. Triathlons are fantastic challenges and completing them is very rewarding, all the more so if you enjoy the experience. 

By the end of this month you should...

Be able to swim 600m, bike for 75 minutes and run for 50 minutes.

Training plan

Throughout this plan maintain a constant easy pace. Where it indicates a 'Brick' session complete these back to back with no break.

Week 1

Strength exercises:
For swimming - Straight-arm pull downs, tricep kickbacks
For cycling - Barbell calf raises, Romanian deadlift
For running - Plank, lunge

Week 2

Strength exercises:
For swimming - Straight-arm pull downs, cable rotational pull
For cycling - Barbell calf raises, dumbbell squat press
For running - Swiss ball forward rollout, lunge

Week 3

Strength exercises:
For swimming - Straight-arm pull downs, Swiss ball jackknifes
For cycling - Dumbbell chest press, Romanian deadlift
For running - Plank, dumbbell squat jump

Week 4

Strength exercises:
For swimming - Swiss ball jackknifes, triceps kickback
For cycling - Dumbbell chest press, barbell calf raises
For running - Swiss ball forward rollout, single-leg deadlift

Week 5

Strength exercises:
For swimming - Straight-arm pull downs, Swiss ball jackknifes 
For cycling - Dumbbell chest press, Romanian deadlift     
For running - Plank, dumbbell squat jump

Last updated Monday 11 April 2016

First published on Monday 11 April 2016