Sprint Triathlon Plan for Women (EXPERIENCED, 14 Weeks, Sunday Race), Starts Anytime

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“It's never too late to be what you might have been.” - George Elliot

Especially designed for EXPERIENCED female triathletes who have completed muiltiple sprint and international distance triathlons, the primary goal of this 14-week training plan is to prepare you to EXCEL in YOUR Sprint Triathlon on race day

Crafted by USA Triathlon-certified coach and Elite triathlete Krista Schultz, MEd, CSCS, this plan includes scientifically designed workouts formulated from over 12 years of practical coaching and racing experience.

Starting 14 weeks before your goal race, this plan progresses through one base period and two build periods (8.5 hours in biggest training week) prior to peaking and tapering the last two weeks. Following the base period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 1.5 hrs biking and 50 min running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may also use a GPS-device for running or power meter for cycling, too.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 30 meters or yards
  • Bike: 60 min
  • Run: 30 min

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to Krista Schultz at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.net or email the author (krista@shedoestri.com) with any questions about the plan..

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Please note:

  • This plan starts any time and you can set it to end on race day.
  • This plan can be re-used in the future (change start or end date).
  • This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.

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