Home General Tri 18 Week Sprint Distance Intermediate Training Plan

18 Week Sprint Distance Intermediate Training Plan

by Hazen Kent

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.

SwimBikeRun
Week 1   
Monday1000 yds. a.m. 30 min p.m. 
Tuesdays1000 yds. a.m 20 min p.m.
Wednesday 30 min. p.m. 
Thursday1000 yds. a.m 30 min p.m.
Friday   
Saturday  30 min a.m.
Sunday 30 min a.m. 
Week 2   
Monday1000 yds. a.m45 min  p.m. 
Tuesday1250 yds. a.m 20  min p.m.
Wednesday 30 min  p.m. 
Thursday1000 yds. a.m 30 min p.m.
Friday   
Saturday  35 min a.m.
Sunday 45 min  a.m. 
Week 3   
Monday1000 yds. a.m45 min  p.m. 
Tuesday1250 yds. a.m 20 min  p.m
Wednesday 45 min  p.m. 
Thursday1250 yds. a.m 35 min p.m
Friday   
Saturday  40 min a.m
Sunday 60  min  a.m. 
Week 4RecoveryRecoveryRecovery
Monday1000 yds. a.m30  min  p.m. 
Tuesday1000 yds. a.m 20 min p.m
Wednesday 30 min  p.m. 
Thursday1000 yds. a.m 30 min p.m
Friday   
Saturday  30 min a.m
Sunday 45 min  a.m. 
Week 5   
Monday1000 yds. a.m45 min  p.m. 
Tuesday1500 yds. a.m 25 min p.m
Wednesday 45 min  p.m. 
Thursday1250 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   
Monday1250 yds. a.m45 min  p.m. 
Tuesday1500 yds. a.m 30 min p.m
Wednesday 60 min  p.m. 
Thursday1500 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.m45  min  p.m. 
Tuesday 1750 yds. a.m 30 min p.m
Wednesday 60 min  p.m. 
Thursday1500 yds. a.m 40  min p.m
Friday 45 min  spin  p.m. 
Saturday  50 min a.m
Sunday 90 min. a.m. 
Week 8RecoveryRecoveryRecovery
Monday1000 yds. a.m30 min  p.m. 
Tuesday1250 yds. a.m 20 min p.m
Wednesday 45 min   p.m. 
Thursday1250 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   
Monday1250 yds. a.m60 min  p.m. 
Tuesday2000 yds. a.m 30 min p.m
Wednesday 60 min  p.m. 
Thursday1500 yds. a.m 45 min p.m
Friday 45 min  spin p.m. 
Saturday1000 yds. 60 min p.m
Sunday 90 min. a.m.20  min  p.m
Week 10   
Monday1500 yds. a.m60 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.m60 min. p.m. 
Tuesday2000 yds. a.m 30 min p.m
Wednesday 60 min. p.m. 
Thursday1750 yds. a.m 45 min p.m
Friday 45 min. spin p.m. 
Saturday1000 yds. 60  min a.m
Sunday 90 min. a.m.20 min p.m
Week 12RecoveryRecoveryRecovery
Monday 1000 yds. a.m45 min. p.m. 
Tuesday 1500 yds. a.m 20 min p.m
Wednesday 45 min. p.m. 
Thursday1200 yds. a.m 30  min p.m
Friday 30 min. spin p.m. 
Saturday1000 yds. 45  min a.m
Sunday 60 min. a.m.20 min p.m
Week 13Speedwork andQuality
Monday 1500 yds. a.m60 min. p.m. 
Tuesday2000 yds. a.m Quality Day
Wednesday Quality Day 
ThursdayQuality 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   
Monday1500 yds. a.m60 min. p.m. 
Tuesday2000 yds. a.m Quality Day
Wednesday Quality Day 
ThursdayQuality 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   
Monday1500 yds. a.m60  min. p.m. 
Tuesday 2000 yds. a.m Quality Day
Wednesday Quality Day 
ThursdayQuality 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.m60 min. p.m. 
Tuesday2000 yds. a.m Quality Day
Wednesday Quality Day 
ThursdayQuality 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 17Begin TaperBegin TaperBegin 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. 
Wednesday1000 yds30 min. p.m.30 min p.m
Thursday(Travel Day)(Travel Day)(Travel Day)
Friday15 min. easy15 min. spin10 min. run
SaturdayRace DayRace DayRace Day
Sunday Race Day Race Day Race Day 

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