Sprint / Olympic Triathlon Training Plan (NTTS)

Week 2

Welcome to Week 2 of the beginner Sprint / Olympic Triathlon Training workout plan.

If you are reading this, you already made the SECOND step. You are showing up for the second week! Way to go!

I received dozens of emails with questions, and while I the ones I thought were critical, I will send a weekly Q&A email with all the answers as soon as possible.

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Week 2 - Adaptation week

Now that you have performed all week 1, I am asking you to start recording 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!

Monday - Run

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

• Run 30min

  • 5min easy jog, plus 25min Zone 2 / Zone 3

• 5 x 3min Strides + 1min walking rest between

  • Run 3min at Zone 4, then walk 1min. Repeat **

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

** Some people felt the strides on week one too hard to complete. This is why I like to use the Zones. For some of us, Zone 4 might be a faster jog, while for others, Zone 4 is a fast run. If you went all out running as fast as you could for 3min without previous running training, then for sure it will be hard (you were probably in Zone 5!).
Be patient, we are in “adaptation weeks”, which means, we are teaching our bodies to work under full gravity, with sports we never tried before.