The following program is designed for the triathlete who is ready to take his or her performance in a Sprint Distance Triathlon to the next level. Furthermore, he/she has competed in several triathlons, perhaps even a season of triathlons. Unlike the Beginner Sprint Distance Training Program listed on this site, the Intermediate Program will be a substantial increase in effort. Even though the over-all race will take between 45 – 60 minutes (depending on the distance) your effort will really resemble more of a sprint then that performed by a beginner. It also takes into consideration the following: 1) the triathlete can run at least 6 miles for a long run or has trained for and competed in 5K or 10K road races 2) the triathlete can swim 1500-2000 yards three times per week and 3) the triathlete can ride at least 15 – 25 miles 3-4 times per week on the bike.
The first 12 weeks of the program is considered a base building phase gradually increasing mileage and yardage. A speedwork/quality phase makes up weeks 13-16 with weeks 17 and 18 dedicated to the taper. You will also notice three recovery weeks on weeks 4, 8 and 12. These are important. Stick to them. You will also notice, weeks 9 – 11 are maintenance – you will not move up but rather maintain the same regimen for three weeks. During the Speedwork/Quality phase you will be cutting back on the distances covered in each event while maintaining your overall endurance via one long run and bike during the week.
For the swims you can check out 8 swim workouts for advanced sprint training.
Swim | Bike | Run | |
---|---|---|---|
Week 1 | |||
Monday | 1000 yds. a.m. | 30 min p.m. | |
Tuesdays | 1000 yds. a.m | 20 min p.m. | |
Wednesday | 30 min. p.m. | ||
Thursday | 1000 yds. a.m | 30 min p.m. | |
Friday | |||
Saturday | 30 min a.m. | ||
Sunday | 30 min a.m. | ||
Week 2 | |||
Monday | 1000 yds. a.m | 45 min p.m. | |
Tuesday | 1250 yds. a.m | 20 min p.m. | |
Wednesday | 30 min p.m. | ||
Thursday | 1000 yds. a.m | 30 min p.m. | |
Friday | |||
Saturday | 35 min a.m. | ||
Sunday | 45 min a.m. | ||
Week 3 | |||
Monday | 1000 yds. a.m | 45 min p.m. | |
Tuesday | 1250 yds. a.m | 20 min p.m | |
Wednesday | 45 min p.m. | ||
Thursday | 1250 yds. a.m | 35 min p.m | |
Friday | |||
Saturday | 40 min a.m | ||
Sunday | 60 min a.m. | ||
Week 4 | Recovery | Recovery | Recovery |
Monday | 1000 yds. a.m | 30 min p.m. | |
Tuesday | 1000 yds. a.m | 20 min p.m | |
Wednesday | 30 min p.m. | ||
Thursday | 1000 yds. a.m | 30 min p.m | |
Friday | |||
Saturday | 30 min a.m | ||
Sunday | 45 min a.m. | ||
Week 5 | |||
Monday | 1000 yds. a.m | 45 min p.m. | |
Tuesday | 1500 yds. a.m | 25 min p.m | |
Wednesday | 45 min p.m. | ||
Thursday | 1250 yds. a.m | 40 min p.m | |
Friday | 30 min spin p.m. | ||
Saturday | 45 min a.m | ||
Sunday | 60 min a.m. | ||
Week 6 | |||
Monday | 1250 yds. a.m | 45 min p.m. | |
Tuesday | 1500 yds. a.m | 30 min p.m | |
Wednesday | 60 min p.m. | ||
Thursday | 1500 yds. a.m | 40 min p.m | |
Friday | 45 min spin p.m. | ||
Saturday | 45 min a.m | ||
Sunday | 75 min a.m. | ||
Week 7 | |||
Monday | 1250 yds. a.m | 45 min p.m. | |
Tuesday | 1750 yds. a.m | 30 min p.m | |
Wednesday | 60 min p.m. | ||
Thursday | 1500 yds. a.m | 40 min p.m | |
Friday | 45 min spin p.m. | ||
Saturday | 50 min a.m | ||
Sunday | 90 min. a.m. | ||
Week 8 | Recovery | Recovery | Recovery |
Monday | 1000 yds. a.m | 30 min p.m. | |
Tuesday | 1250 yds. a.m | 20 min p.m | |
Wednesday | 45 min p.m. | ||
Thursday | 1250 yds. a.m | 35 min p.m | |
Friday | 30 min spin p.m. | ||
Saturday | 40 min a.m | ||
Sunday | 60 min a.m. | ||
Week 9 | |||
Monday | 1250 yds. a.m | 60 min p.m. | |
Tuesday | 2000 yds. a.m | 30 min p.m | |
Wednesday | 60 min p.m. | ||
Thursday | 1500 yds. a.m | 45 min p.m | |
Friday | 45 min spin p.m. | ||
Saturday | 1000 yds. | 60 min p.m | |
Sunday | 90 min. a.m. | 20 min p.m | |
Week 10 | |||
Monday | 1500 yds. a.m | 60 min. p.m. | |
Tuesday | 2000 yds. a.m | 30 min p.m | |
Wednesday | 60 min. p.m. | ||
Thursday | 1750 yds. a.m | 45 min p.m | |
Friday | 45 min. spin p.m. | ||
Saturday | 1000 yds. | 60 min a.m | |
Sunday | 90 min. a.m. | 20 min p.m | |
Week 11 | |||
Monday | 1500 yds. a.m | 60 min. p.m. | |
Tuesday | 2000 yds. a.m | 30 min p.m | |
Wednesday | 60 min. p.m. | ||
Thursday | 1750 yds. a.m | 45 min p.m | |
Friday | 45 min. spin p.m. | ||
Saturday | 1000 yds. | 60 min a.m | |
Sunday | 90 min. a.m. | 20 min p.m | |
Week 12 | Recovery | Recovery | Recovery |
Monday | 1000 yds. a.m | 45 min. p.m. | |
Tuesday | 1500 yds. a.m | 20 min p.m | |
Wednesday | 45 min. p.m. | ||
Thursday | 1200 yds. a.m | 30 min p.m | |
Friday | 30 min. spin p.m. | ||
Saturday | 1000 yds. | 45 min a.m | |
Sunday | 60 min. a.m. | 20 min p.m | |
Week 13 | Speedwork and | Quality | |
Monday | 1500 yds. a.m | 60 min. p.m. | |
Tuesday | 2000 yds. a.m | Quality Day | |
Wednesday | Quality Day | ||
Thursday | Quality Day a.m. | 30 min p.m | |
Friday | 45 min. p.m. | ||
Saturday | 1000 yds. p.m | 60 min a.m | |
Sunday | 90 min. a.m. | 30 min. p.m | |
Week 14 | |||
Monday | 1500 yds. a.m | 60 min. p.m. | |
Tuesday | 2000 yds. a.m | Quality Day | |
Wednesday | Quality Day | ||
Thursday | Quality Day a.m. | 30 min p.m | |
Friday | 45 min. p.m. | ||
Saturday | 1000 yds. | 60 min a.m | |
Sunday | 90 min. a.m. | 30 min p.m | |
Week 15 | |||
Monday | 1500 yds. a.m | 60 min. p.m. | |
Tuesday | 2000 yds. a.m | Quality Day | |
Wednesday | Quality Day | ||
Thursday | Quality Day a.m. | 30 min p.m | |
Friday | 45 min. p.m. | ||
Saturday | 1000 yds. | 60 min a.m | |
Sunday | 90 min. a.m. | 30 min. p.m | |
Week 16 | |||
Monday | 1500 yds. a.m | 60 min. p.m. | |
Tuesday | 2000 yds. a.m | Quality Day | |
Wednesday | Quality Day | ||
Thursday | Quality Day a.m. | 30 min p.m | |
Friday | 45 min. p.m. | ||
Saturday | 1000 yds. | 60 min a.m | |
Sunday | 90 min. a.m. | 30 min.p.m | |
Week 17 | Begin Taper | Begin Taper | Begin Taper |
Monday | |||
Tuesday | 2900 yds a.m. | 60 min p.m | |
Wednesday | 60 min. p.m. | ||
Thursday | 1000 yds a.m. | 30 min p.m | |
Friday | 30 min. p.m. | ||
Saturday | 1000 yds. | 45 min p.m | |
Sunday | 60 min. a.m. | ||
Week 18 | |||
Monday | 1500 yds a.m. | 40 min p.m | |
Tuesday | 45 min. p.m. | ||
Wednesday | 1000 yds | 30 min. p.m. | 30 min p.m |
Thursday | (Travel Day) | (Travel Day) | (Travel Day) |
Friday | 15 min. easy | 15 min. spin | 10 min. run |
Saturday | Race Day | Race Day | Race Day |
Sunday | Race Day | Race Day | Race Day |
What is meant by quality day, speed work etc?