Phase 1 Sprint Triathlon Training
Week 1
Monday
Tuesday
Walk/Run:
Bike:
5 miles
Warm up prior to start
2 min walk with 1 min run
intervals
Wednesday Thursday
Swim:
10 laps
OFF
Walk/Run:
15 min
Bike:
5 miles
OFF
Strength Workout
Strength Workout
Warm up prior to start
2 min walk with 1 min run
intervals
Warm up prior to start
2 min walk with 1 min run
intervals
Bike:
6 miles
Swim:
10 laps
OFF
40 min
Strength Workout
See attached
Bike:
8 miles
OFF
Stretch
Routine
Strength Workout
Bike:
6 miles
Swim:
12 laps
OFF
Walk/Run:
20 min
Warm up prior to start,
work at a consistent pace
throughout.
Walk:
30 min
Bike:
10 miles
OFF
Stretch
Routine
Strength Workout
Strength Workout
Walk/Run:
Walk/Run:
15 min
Warm up prior to start,
work at a consistent pace
throughout.
30 min
Warm up prior to start
2 min walk with 1 min run
intervals
Stretch
Routine
See attached
20 min
Strength Workout
Walk/Run:
Week 4
Sunday
15 min
Walk/Run:
Week 3
Saturday
Warm up prior to start,
work at a consistent pace
throughout.
See attached
Week 2
Friday
Bike:
8 miles
Swim:
12 laps
Walk:
30 min
OFF
Run:
20 min
Warm up prior to start,
work at a consistent pace
throughout.
Strength Workout
Bike:
10 miles
Stretch
Routine
OFF
Strength Workout:
Lat Pulldowns- 2 sets 10-15 repetitions
Lateral Raises- 2 sets 10-15 repetitions
Lying leg bridges-2 sets 10-15 repetitions
Seated row-2 sets 10-15 repetitions
Leg extension with medicine ball-2 sets 10-15 repetitions
Chest press on stability ball-2 sets 10-15 repetitions
Wall sit- 2 sets 30-40 second hold
Planks- 2 sets 30-40 second hold
Superman-2 sets 10-15 repetitions
Mountain climbers-2 sets 10-15 repetitions
Stretch routine:
Standing Hamstring stretch:
 Prop your left heel up on a surface that is a little lower than your hip such as a chair or bench. Flex your foot.
 To increase the stretch bend forward toward your flexed foot, by creasing at your hips. Hold for 30 seconds and switch legs.
Lying quad stretch :
 Lie down on one side and prop your head up with your hand. Pull your foot toward your butt; bend your bottom knee if you're having
trouble staying steady.
 Hold for 30 seconds, then switch sides.
Seated spinal twist:
 Begin seated on your mat with your legs extended straight out in front of you.
 Bend your right knee and place your right heel as close to your left sit-bone as you can.
 Reach your right arm behind you, and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and
gently pull your knee to the left until you feel the stretch in your glutes.
 Hold for 30 seconds, then release and straighten your legs again. Repeat on left side.
Standing calf stretch
 Stand a little less than arm's distance from the wall.
 Step your left leg forward and your right leg back, keeping your feet parallel.
 Bend your left knee and press through your right heel.
 Hold for 30 seconds and switch legs.
Door frame stretch:
 Stand with one leg in front of the other. Place elbows on door frame below shoulder height. Push shoulder blades down and back as if trying to
squeeze them together. Engage abs, and close the rib cage.
 Slowly bend the front knee, stretching forward to target the shoulder and scapula.
 Hold 30 seconds, release, switch sides.
Cat/ Cow stretch:
 Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a
neutral spine position, with your back flat and your abs engaged.
 As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called cow.
 With an exhale, round your spine up to the ceiling pulling your abs toward your spine, and simultaneously tuck your tailbone in and tuck your
chin toward your chest. This part is known as cat.
 Continue flowing back and forth from cat to cow, breathing deeply so as not to rush each movement.
 Repeat process for 1 min
Two knee twists:
 Lying on your back, bend your knees into your chest and bring your arms out to a T.
 As you exhale lower your knees to ground on the right. Keep both shoulders pressed firmly against the ground
 Hold for 1 minute each side
IT band stretch:
 Stand tall with right leg crossed over left. Lean to the right (towards front leg) until you feel a stretch along the side of left leg.
 Hold for 30 seconds, breathing deeply the entire time.
 Switch feet and repeat for other side
Butterfly stretch
 Sit down on the floor with back straight, shoulders back, and core tight.
 with help from your arms push your knees down toward the floor, breathe slowly and avoid bouncing the stretch.
 Hold stretch for 30 seconds and then slowly release