Sprint / Olympic Triathlon Training Plan (NTTS)

Week 4

Welcome to Week 4 of the beginner Sprint / Olympic Triathlon Training workout plan.

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• A reminder that it is good practice to record all distances for the run and bike.

• As you get in run and bike shape, you will realize how much longer you can run and ride, which will give you a nice boost of motivation!!

• I also like to record how I felt, and if something was off with my gear.

• I use Strava for all my rides and runs. It tracks all sorts of stats for you automatically. You just need to pair it with your watch, and it works great! Highly recommended!

Week 4

Monday - Run

Quick reminder: Be patient, and gradually build your running endurance. Some of you (warriors!) are still emailing me that you can’t run slow at Zone 2, and no matter how slow you run your HR goes to Zone 3. This is something that will gradually change as you get fit!! My respects to you! Keep going!

• Walk for 5min, gradually increasing the pace and HR

• Run 40min, as:

  • 5min easy jog (This is the transition from the walk, above)

  • 35min Zone 2 / Zone 3

• 5 x 3min in Zone 4 + 1min walking rest between (same as weeks before, I am just rephrasing to make it simpler)

• 10min easy job cool down, walking the last 3min