6-Week Training Plan to Sprint Triathlon 

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remember to stretch for a few minutes regularly, especially after biking or running

  swim bike run other
WEEK 1 Monday 600 yds      
Tuesday   40 mins    
Wednesday     20 mins - (include as many
 walking intervals as your
 fitness demands) 
 
Thursday       yoga, weight training, or very easy jog or bike for 15 mins*
Friday 800 yds      
Saturday   45 mins 15 mins  
Sunday       yoga, weight training, or very easy jog or bike*
WEEK 2 Monday 800 yds      
Tuesday   45 mins    
Wednesday     30 mins  
Thursday       yoga, weight training, or very easy jog or bike*
Friday 1000 yds   20 mins  
Saturday   1 hr    
Sunday       yoga, weight training, or very easy jog or bike*
WEEK 3 Monday 800 yds increase intensity 40 min    
Tuesday     35 min increase intensity  
Wednesday 1000 yds 30 min    
Thursday       yoga, weight training, or very easy jog or bike*
Friday   50 mins increase intensity 30 min  
Saturday 1000 yds      
Sunday       yoga, weight training, or very easy jog or bike*
WEEK 4 Monday 1200 yds      
Tuesday   1 hr    
Wednesday     40 min  
Thursday       yoga, weight training, or very easy jog or bike*
Friday 800 yds add sprints in towards the end of workout   10 min easy, 10 min hard  
Saturday   10 min moderate, 1 min fast for 1 full hour    
Sunday       yoga, weight training, or very easy jog or bike*
WEEK 5 Monday 1000 yds, with sprints at end   20 min mod, 10 min hard  
Tuesday   1 hour    
Wednesday     40 min, increase intensity toward end  
Thursday       yoga, weight training, or very easy jog or bike*
Friday 1200 yds      
Saturday   40 min, every 8th min sprint 30 min  
Sunday       Rest
WEEK 6 Monday 800 yd light, add a few short sprints towards end   15 min  
Tuesday   30 min, few short sprints at end    
Wednesday     15 min, 2 short sprints  
Thursday       yoga or Rest or easy jog or bike
Friday       Easy jog or bike, or yoga
Saturday       Rest
Sunday RACE RACE RACE RACE DAY
        *all of these days are to be optional light workouts or full rest days


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