Training Plan
12 Week Sprint Distance (12 Weeks)

Intermediate Sprint distance training plan

 

Only $30.00

Sample Week of Training

Swim - SD-4

Warm Up:
100m free
100m with fins done as 50m broken arrow, 50m free
150m done as 50m breathing every 3rd stroke, 50m breathing every 5th stroke, 50m breathing every 7th stroke
50m MAD
100m with fins done as 50m 6/3/6, 50m free
100m pull and paddles

Main Set:
4 rounds of

2x 100m free +15sec,
100m pool buoy and look up and sight every 6th stroke +10sec

Cool down:
200m choice

Planned: 2.0 km

Bike - Active Cadence - 40min

Warm Up:
5min easy

Main Set:
3 rounds done 1st round moderate, 2nd round medium and 3rd round mad

1min @ 100RPM
1min @ 75RPM
1min @ 90 RPM
1min @ 70 RPM
1min @ 110 RPM

5min easy spin between each round

Cool down:
5min

Planned: 40:00

Run - T-1 Run Session

Warm Up:
10min

Main Set:
Do main set twice through and add a 800m easy run between each one.

8x200m hard, 200m easy

Cool down:
10min easy

Swim - chop and change

WArm Up
500m

Main Set
4x 25m off 30sec
2x 50m off 1min
2x 75m off 1:30
1x 50m done as 25m MAD, 25m easy
2x 100m off 1:50
4x 25m off 30sec
2x 50m off 1min
2x 75m off 1:30
1x 50m done as 25m MAD, 25m easy
2x 100m off 1:50

Cool down
200 choice

Planned: 2.0 km

Bike - Moderate Ride

Keep this ride moderate throughout. If you can't hold a conversation you are riding too hard.

Planned: 50:00

Bike - Moderate Ride

Keep this ride moderate throughout. If you can't hold a conversation you are riding too hard.

Planned: 2:00:00

Run - Easy run off the bike

FAST Transition (all transitions need to be fast so come race day, it becomes easy).
Easy 10min run off the bike. use this as part of your cool down.

Planned: 10:00

Run - 9min Run & 1min Walk

Keeping this run moderate throughout. Run 9min, walk 1min.

Think about nutrition & good technique. We are building miles and want to do so safely.

Planned: 50:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other Sprint Distance Plans

Plan Name Level # Weeks Price  
6 Week Sprint Distance Intermediate 6 weeks $20.00 PreviewBuy
8 Week Sprint Distance Intermediate 8 weeks $25.00 PreviewBuy