Sprint / Olympic Triathlon Training Plan (NTTS)

Week 6

Welcome to Week 6 of the beginner Sprint / Olympic Triathlon Training workout plan.

If you followed all previous workouts, I trust you feel better in your skin while running and cycling. From week 6 we start increasing the intensity of our workouts. The length will stay mostly the same, but the intensity is going up.

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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 6

Monday - Run

Remember, we build the running ONE STEP AT A TIME! Keep going!

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

• Run 25min, as:

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

  • 25min Zone 2 / Low Zone 3 (Remember, monitoring the distance and the feeling is key. Even a couple hundred yards longer run over the same time is a small win).

• 5 x 4min in Zone 4 + 1min walking rest between (if you can switch to an easy run in Zone 2, go for it)

• 10min easy jog cool down

• Walk 5 minutes