Sprint triathlon | 6 months to go training plan
The following programme is part of a six-month training regime for a sprint triathlon. See the full programme here.
With six months to go you have plenty of time to get in shape for the main event. 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.
Tip for the month
My biggest tip for six months out is to get a proper pair of running shoes. A lot of injuries can be avoided by using a properly fitting and suitable for your style of running shoe. Also make sure your bike is fitted properly. Having the right size bike, ensuring the saddle and handle bar height are correct will prevent neck, shoulder and back issues.
By the end of this month you should...
Be able to swim 250m, bike for 35 minutes and run for 20 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
| Day 1 | Swim 15mins - endurance | Bike 30mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 15mins - endurance | Swim 15mins - endurance |
| Day 4 | Bike 35mins - endurance | Strength |
| Day 5 | Run 15mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 25mins - endurance | Run 10mins - endurance |
Strength exercises:
For swimming - Straight-arm pull downs, tricep kickbacks
For cycling - Barbell calf raises, Romanian deadlift
For running - Plank, lunge
Week 2
| Day 1 | Swim 17mins - endurance | Bike 35mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 18mins - endurance | Swim 18mins - endurance |
| Day 4 | Bike 38mins - endurance | Strength |
| Day 5 | Run 18mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 28mins - endurance | Run 11mins - endurance |
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
| Day 1 | Swim 18mins - endurance | Bike 35mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 19mins - endurance | Swim 18mins - endurance |
| Day 4 | Bike 40mins - endurance | Strength |
| Day 5 | Run 19mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 30mins - endurance | Run 12mins - endurance |
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
| Day 1 | Swim 19mins - endurance | Bike 38mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 20mins - endurance | Swim 19mins - endurance |
| Day 4 | Bike 42mins - endurance | Strength |
| Day 5 | Run 21mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 33mins - endurance | Run 15mins - endurance |
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
| Day 1 | Swim 20mins - endurance | Bike 40mins - endurance |
| Day 2 | Strength | - |
| Day 3 | Run 21mins - endurance | Swim 20mins - endurance |
| Day 4 | Bike 45mins - endurance | Strength |
| Day 5 | Run 22mins - endurance | - |
| Day 6 | - | - |
| Day 7 (Brick) | Bike 40mins - endurance | Run 15mins - endurance |
Strength exercises:
For swimming - Straight-arm pull downs, Swiss ball jackknifes
For cycling - Dumbbell chesst press, Romanian deadlift
For running - Plank, dumbbell squat jump
Last updated Friday 14 December 2018
First published on Monday 11 April 2016