Training for a Sprint or Super Sprint in 12 weeks

Before you start this 12-week program (see Table 10-1), you should be able to swim, bike, and run the amount of time specified in the first week of training relatively easily. If you aren't able to do this, concentrate on building your endurance in each of them separately, and then return to the 12-week program.

This is not a couch potato-to-sprint-in-12-weeks training program. There's no such schedule. Spend some time getting comfortable with the sport(s) that may be new for you, and then start your training.

Follow the program to the best of your ability. Sometimes, life can get in the way of training plans. Don't worry. If you miss a day, move the schedule up a day or skip it all together. Skipping one or two occasional training days over the course of 12 weeks won't hurt — in fact, sometimes it's just what you need to come back refreshed and stronger. That said, skipping five to ten training days may make your event difficult to complete.

If you have to miss a training day, try not to miss a long cycling or running one. These training days are important to help you build endurance.

Include two rest days in your weekly training. Rest and recovery are as important as swimming, cycling, and running are. You'll need to give your muscles time to recover to prevent injuries and avoid burnout.

Table 10-1

A 12-Week Sprint or Super Sprint Training Schedule

Week 1

Swim

Bike

Run

Day 1

Warm up 100, drill 100, swim 200, cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

35 minutes

None

Day 4

None

None

20 minutes

Day 5

Warm up 100, drill 100, swim 200, cool down 100

20 minutes

None

Day 6

Rest

Rest

Rest

Day 7

None

35 minutes

None

Week 2

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim 250, cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

40 minutes

10 minutes

Day 4

None

None

22 minutes

Day 5

Warm up 100, drill 150, swim 250, cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

40 minutes

None

Week 3

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim 300, cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

None

Day 4

None

None

24 minutes

Day 5

Warm up 100, drill 150, swim 300, cool down 100

20 minutes

None

Day 6

Rest

Rest

Rest

Day 7

None

45 minutes

None

Week 4

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim 350, cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

10 minutes

Day 4

None

None

27 minutes

Day 5

Warm up 100, drill 150, swim 350, cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

40 minutes

None

Week 5

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim [email protected], cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

None

Day 4

None

None

30 minutes

Day 5

Warm up 100, drill 150, swim [email protected], cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

50 minutes

None

Week 6

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim [email protected] and [email protected], cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

35 minutes

Day 5

Warm up 100, drill 150, swim [email protected] and [email protected], cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

60 minutes

None

Week 7

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim [email protected], cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

None

Day 4

None

None

40 minutes

Day 5

Warm up 100, drill 150, swim [email protected], cool down 100

20 minutes

None

Day 6

Rest

Rest

Rest

Day 7

None

65 minutes

None

Week 8

Swim

Bike

Run

Day 1

Warm up 100; drill 150; swim [email protected], [email protected], and [email protected]; cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

45 minutes

Day 5

Warm up 100; drill 150; swim [email protected], [email protected], and [email protected]; cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

70 minutes

None

Week 9

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim [email protected], cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

None

Day 4

None

None

50 minutes

Day 5

Warm up 100, drill 150, swim [email protected], cool down 100

20 minutes

None

Day 6

Rest

Rest

Rest

Day 7

None

75 minutes

None

Week 10

Swim

Bike

Run

Day 1

Warm up 100; drill 150; swim [email protected], [email protected], and [email protected]; cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

50 minutes

Day 5

Warm up 100, drill 150, swim 800, cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

80 minutes

None

Week 11

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim [email protected], cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

None

Day 4

None

None

50 minutes

Day 5

Warm up 100, drill 150, swim [email protected], cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

75 minutes

None

Week 12

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim 300, cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

30 minutes

None

Day 4

None

None

15 minutes

Day 5

Warm up 100, drill 150, swim 300, cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

RACE DAY

RACE DAY

RACE DAY

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