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Couch-to-Sprint - 12 Week - RPE Training Plan
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- Week 1Expand
- Time: 10m
- Run Endurance
- Aerobic Endurance
- 10
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 12m
- Distance: 400.00 yards
- Continuous Swim
- Endurance
- 12
- 400
- Swim Drills Day. Today your only goal is to get in the water and count how many strokes it takes you to swim from one end of the pool to the other.
- Focus on keeping your head down and turning, but not lifting your head to breathe. Take a rest of no more than 1 minutes between lengths. Try to swim continuously even if you have to swim side stroke, breast stroke, or on your back. Keep moving and complete 400 yards or 1/4 of a mile!
- When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 10m
- Run Endurance
- Aerobic Endurance
- 10
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 12m
- Distance: 400.00 yards
- Continuous Swim
- Endurance
- 12
- 400
- Kick/Balance Drills Day. Get in the water and kick with your hands by your side, and your head down for as far as you can. When you need a breath of air, turn your head to the side, but try NOT to pick up your head. Try to kick one length and then swim the next length. Notice how you have more awareness of your kick and your body position in the water.
- Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout.
- When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 10m
- Run Endurance
- Aerobic Endurance
- 10
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 12m
- Distance: 400.00 yards
- Continuous Swim
- Endurance
- 12
- 400
- Swim Drills Day. Today we will work on something called the Fist Drill. Swim at least 4 lengths to warm up - you can alternate free style and sidestroke or breast stroke.
- After you have finished your warm up, you will start your next length with your hands closed in a fist. Swim like this for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end. Alternate 25 yds of 'Fist Drill' and freestyle swimming. This should get you to have a better 'feel' for the water.
- Keep moving and complete 400 yards or 1/4 of a mile! When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Week 2Expand
- Time: 20m
- Run Endurance
- Aerobic Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 18m
- Distance: 400.00 yards
- Continuous Swim
- Endurance
- 18
- 400
- Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week?
- Today's focus will be on learning to 'catch' water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
- Keep moving and complete 400 yards or 1/4 of a mile all freestyle! When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.
- Time: 25m
- Bike Base
- Endurance
- 25
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 35m
- Distance: 800.00 yards
- Easy Swim
- Easy
- 35
- 800
- Kick/Balance Drills Day. Same workout as last week except after 400 yards of warm up and kick/swim drills you will take a 2 minute rest and then see how many lengths in a row you can do, using any stroke you want for the last 100.
- Refresher from last week: Kick with your hands by your side, and your head down for as far as you can. When you need a breath of air, turn your head to the side, but try NOT to pick up your head. Try to kick one length and then swim the next length.
- Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout. Stretch when you are done.
- Time: 25m
- Bike Base
- Endurance
- 25
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Endurance
- Aerobic Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 18m
- Distance: 600.00 yards
- Continuous Swim
- Endurance
- 18
- 600
- Swim Drills Day. Swim at least 4 lengths to warm up - you can alternate free style and sidestroke or breast stroke. Today we will work on something called the Catch-up stroke: Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull.
- Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. You will alternate 'Catch-Up' drill with one length of freestyle until you have completed 600 yards or 24 lengths.
- Time: 35m
- Bike Base
- Endurance
- 35
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Week 3Expand
- Time: 20m
- Run Endurance
- Aerobic Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 25m
- Distance: 600.00 yards
- Easy Swim
- Easy
- 25
- 600
- Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week? Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.
- Time: 35m
- Bike Base
- Endurance
- 35
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 25m
- Run Endurance
- Aerobic Endurance
- 25
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 30m
- Distance: 800.00 yards
- Easy Swim
- Easy
- 30
- 800
- Kick/Balance Drills Day. Same workout as last week except after 400 yards of warm up and kick/swim drills you will take a 2 minute rest and then see how many lengths in a row you can do, using any stroke you want for the last 100.
- Refresher from last week: Kick with your hands by your side, and your head down for as far as you can. When you need a breath of air, turn your head to the side, but try NOT to pick up your head. Try to kick one length and then swim the next length.
- Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout. Stretch when you are done.
- Time: 40m
- Bike Base
- Endurance
- 40
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 25m
- Run Endurance
- 25
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 40m
- Distance: 900.00 yards
- Easy Swim
- Easy
- 40
- 900
- Swim Drills Day. Swim at least 4 lengths to warm up (100) - you can alternate free style and sidestroke or breast stroke.
- Today we will work on something called the Single Arm Stroke:: Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only.
- Keep a strong kick going and focus on the pull portion of the stroke. You will alternate 'Single Arm Drill' with 2 length of freestyle until you have completed 800 yards or 32 lengths.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Week 4Expand
- Time: 10m
- Run Endurance
- Aerobic Endurance
- 10
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 40m
- Distance: 800.00 yards
- Easy Swim
- 40
- 800
- Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week? Swim 2 laps (4 lengths), and take a 1 minute break. Do this 7 more times for a total of 800 yards.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 10m
- Run Endurance
- Aerobic Endurance
- 10
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 18m
- Distance: 600.00 yards
- Continuous Swim
- Endurance
- 18
- 600
- Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Endurance
- Aerobic Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 12m
- Distance: 400.00 yards
- Continuous Swim
- Endurance
- 12
- 400
- Swim 8 laps (16 lengths) of the pool. Take a break if necessary.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Week 5Expand
- Time: 20m
- Run Endurance
- Aerobic Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 35m
- Distance: 800.00 yards
- Easy Swim
- 35
- 800
- Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 25m
- Run Endurance
- Aerobic Endurance
- 25
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 18m
- Distance: 600.00 yards
- Continuous Swim
- Endurance
- 18
- 600
- Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 30m
- Run Endurance
- Aerobic Endurance
- 30
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 35m
- Distance: 600.00 yards
- Easy Swim
- Easy
- 35
- 600
- Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Week 6Expand
- Time: 25m
- Run Endurance
- Aerobic Endurance
- 25
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 40m
- Distance: 1000.00 yards
- Easy Swim
- 40
- 1000
- Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week? Swim 2 laps (4 lengths), and take a 1 minute break. Do this 9 more times for a total of 1,000 yards.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 30m
- Run Endurance
- Aerobic Endurance
- 30
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 30m
- Distance: 800.00 yards
- Easy Swim
- Easy
- 30
- 800
- Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 35m
- Run Endurance
- Aerobic Endurance
- 35
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 12m
- Distance: 500.00 yards
- Continuous Swim
- Endurance
- 12
- 500
- Swim Drills Day.
- Today we will work on something called the Fist Drill. Swim at least 4 lengths to warm up (100) - you can alternate free style and sidestroke or breast stroke. After you have finished your warm up, you will start your next length with your hands closed in a fist. Swim like this for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end. Alternate 25 yds of 'Fist Drill' and freestyle swimming. This should get you to get a better 'feel' for the water.
- Keep moving and complete 400 yards or 1/4 of a mile! When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Week 7Expand
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 18m
- Distance: 600.00 yards
- Continuous Swim
- Endurance
- 18
- 600
- Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 35m
- Distance: 800.00 yards
- Easy Swim
- 35
- 800
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 3 more times for a total of 800 yards.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 18m
- Distance: 700.00 yards
- Continuous Swim
- Endurance
- 18
- 700
- Swim Drills Day. Swim at least 4 lengths to warm up (100) - you can alternate free style and sidestroke or breast stroke.
- Today we will work on something called the Catch-up stroke: Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool.
- Keep a strong kick going and focus on the pull portion of the stroke. You will alternate 'Catch-Up' drill with one length of freestyle until you have completed 600 yards or 24 lengths.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 10m
- Run Brick
- Strength
- 10
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Week 8Expand
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Time: 45m
- Distance: 1200.00 yards
- Easy Swim
- Easy
- 45
- 1200
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 5 more times for a total of 1200 yards.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. RPE should be light - 5/6 out of 10. Then for the next 10' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. RPE should be about 7/8. Once you have finished that, go back to spinning easier. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 35m
- Run Base
- Endurance
- 35
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Time: 30m
- Distance: 800.00 yards
- Easy Swim
- Easy
- 30
- 800
- Kick/Balance Drills Day. Same workout as last week except after 400 yards of warm up and kick/swim drills you will take a 2 minute rest and then see how many lengths in a row you can do, using any stroke you want for the last 100.
- Refresher from last week: Kick with your hands by your side, and your head down for as far as you can. When you need a breath of air, turn your head to the side, but try NOT to pick up your head.
- Try to kick one length and then swim the next length. Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout. Stretch when you are done.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 18m
- Distance: 900.00 yards
- Continuous Swim
- Endurance
- 18
- 900
- WU: 200 yards easy - mixing freestyle and sidestroke.
- MS: Then you are going to swim:
- 2 lengths Fist Drill
- 2 lengths free
- 2 lengths Catch-Up
- 2 lengths free
- 2 lengths Single Arm Drill
- 2 lengths free - rest 1 minutes and do it again!
- CD: 100 yards easy
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10. Go right into the run brick!
- Time: 10m
- Run Brick
- Strength
- 10
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Week 9Expand
- Time: 30m
- Run Speed
- Speed/Efficiency
- 30
- WU: 10'
- MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
- CD: 10' Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1400.00 yards
- Easy Swim
- 45
- 1400
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 6 more times for a total of 1400 yards.
- Time: 50m
- Bike Base
- Endurance
- 50
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. RPE should be light - 5/6 out of 10. Then for the next 15' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. RPE should be about 7/8. Once you have finished that, go back to spinning easier. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 15m
- Run Base
- Endurance
- 15
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Time: 30m
- Distance: 800.00 yards
- Easy Swim
- Easy
- 30
- 800
- Kick/Balance Drills Day. Same workout as last week except after 400 yards of warm up and kick/swim drills you will take a 2 minute rest and then see how many lengths in a row you can do, using any stroke you want for the last 100.
- Refresher from last week: Kick with your hands by your side, and your head down for as far as you can. When you need a breath of air, turn your head to the side, but try NOT to pick up your head.
- Try to kick one length and then swim the next length. Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout. Stretch when you are done.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 40m
- Run Base
- Endurance
- 40
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Time: 18m
- Distance: 1200.00 yards
- Continuous Swim
- Endurance
- 18
- 1200
- WU: 200 yards easy - mixing freestyle and sidestroke.
- MS:
- 2 lengths Fist drill
- 2 lengths free
- 2 lengths Catch-Up
- 2 lengths free
- 2 lengths Single Arm Drill
- 2 lengths free - rest 1 minutes and do it 2 more times!
- CD: 100 yards easy
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Week 10Expand
- Time: 20m
- Run Speed
- Speed/Efficiency
- 20
- 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1600.00 yards
- Easy Swim
- 45
- 1600
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 7 more times for a total of 1600 yards.
- Time: 55m
- Bike Base
- Endurance
- 55
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. RPE should be light - 5/6 out of 10. Then for the next 20' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. RPE should be about 7/8. Once you have finished that, go back to spinning easier. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 15m
- Run Base
- Endurance
- 15
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Time: 45m
- Distance: 1000.00 yards
- Swim TT
- Assess Fitness
- 45
- 1000
- WU: 200 warm up (wu). 4 x 50 on 15 sec rest.
- MS: 500 yd TT (time trial) for time. Take your time and divide by 5 - this is your T-Pace.
- CD: 100
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 15m
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Time: 45m
- Distance: 1000.00 yards
- Pacing
- LT
- 45
- 1000
- WU: 200 swim then 4x50 on 15" rest
- MS: 5x100 @T-pace - 5". Your rest is 30"
- CD: 100 easy
- Time: 30m
- Double brick!
- Endurance
- 30
- Ride 15' - easy - just get the legs going - focus is on nice smooth pedaling.
- After 15' hop off the bike and hit the 1st run. After the run, you hop back on your bike and spin for another 15' - (5' easy/5' hard/ 5' easy) again - and go right into the 2nd run!
- Time: 20m
- Run Brick
- Strength
- 20
- First run is 10' every easy - focus on running easy.
- Hop back on the bike after your first run, and then on your second run - you are going to run 4' easy, 3' hard, 3' easy. Make sure you walk to cool down!
- Week 11Expand
- Time: 20m
- Run Endurance
- Aerobic Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Time: 45m
- Distance: 1000.00 yards
- Mixed Swim
- Easy
- 45
- 1000
- WU: 200 yds
- MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: 100 yards easy
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Endurance
- Aerobic Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Time: 45m
- Distance: 1300.00 yards
- Long Rep Swim
- Endurance
- 45
- 1300
- WU: 200 warm up. 8 x 25 on 15 sec rest.
- MS: 4x200 yd with 1:00 rest.
- CD: 100
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Endurance
- Aerobic Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Time: 45m
- Distance: 1400.00 yards
- Pacing
- LT
- 45
- 1400
- WU: 200 swim then 4x50 on 15" rest
- MS: 9x100 @T-pace - 5". Your rest is 30"
- CD: 100 easy
- Time: 30m
- Run Endurance
- Aerobic Endurance
- 30
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
- Week 12Expand
- Time: 30m
- Recovery
- Very Easy
- 30
- Easy spin for in small chain ring.
- Time: 30m
- Distance: 1500.00 yards
- Easy swim
- Recovery
- 30
- 1500
- WU: 500
- MS: 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 25m
- Distance: 1200.00 yards
- Easy swim
- Endurance
- 25
- 1200
- Easy 1.2k straight swim.
- Race Day
- Sprint
- 75
- Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.
- Race Day
- Sprint
- 40
- Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
- Distance: 1000.00 yards
- Race Day
- Sprint
- 25
- 1000
- Warm up for 10' and race a .5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your effort up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!
Day 1 | Print Day |
RUN
SWIM
Day 2 | Print Day |
BIKE
Strength
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RUN
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Day 53 | Print Day |
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Day 54 | Print Day |
SWIM
Comments and Definitions
SAD - Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.
CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.
Day 55 | Print Day |
Day 56 | Print Day |
BIKE
RUN
Day 57 | Print Day |
RUN
SWIM
Day 58 | Print Day |
BIKE
Strength
Day 59 | Print Day |
RUN
SWIM
Day 60 | Print Day |
BIKE
Strength
Day 61 | Print Day |
RUN
Comments and Definitions
SAD - Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.
CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.
SWIM
Day 62 | Print Day |
Day 63 | Print Day |
BIKE
Day 64 | Print Day |
RUN
SWIM
Day 65 | Print Day |
BIKE
Strength
Day 66 | Print Day |
RUN
SWIM
Day 67 | Print Day |
BIKE
Strength
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RUN
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Strength
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Day 79 | Print Day |
BIKE
Comments and Definitions
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
SWIM
Day 80 | Print Day |
Day 81 | Print Day |
RUN
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 82 | Print Day |
BIKE
Day 83 | Print Day |
SWIM
Day 84 | Print Day |
BIKE
RUN
SWIM
Wk #1 | Monday 10m 12m 400 Yd | Tuesday 20m 45m | Wednesday 10m 12m 400 Yd | Thursday 20m 45m | Friday 10m 12m 400 Yd | Saturday | Sunday 30m | Week Total 36m 1200 Yd 1h 10m 30m 1h 30m |
Wk #2 | Monday 20m 18m 400 Yd | Tuesday 25m 45m | Wednesday 20m 35m 800 Yd | Thursday 25m 45m | Friday 20m 18m 600 Yd | Saturday | Sunday 35m | Week Total 1h 11m 1800 Yd 1h 25m 1h 00m 1h 30m |
Wk #3 | Monday 20m 25m 600 Yd | Tuesday 35m 45m | Wednesday 25m 30m 800 Yd | Thursday 40m 45m | Friday 25m 40m 900 Yd | Saturday | Sunday 45m | Week Total 1h 35m 2300 Yd 2h 00m 1h 10m 1h 30m |
Wk #4 | Monday 10m 40m 800 Yd | Tuesday 20m 45m | Wednesday 10m 18m 600 Yd | Thursday 20m 45m | Friday 20m 12m 400 Yd | Saturday | Sunday 30m | Week Total 1h 10m 1800 Yd 1h 10m 40m 1h 30m |
Month 1 totals
swim
4h 32m - 7100 Ydbike
5h 45m run
3h 20m strength
6h 00m 
sport
-----Wk #5 | Monday 20m 35m 800 Yd | Tuesday 45m 45m | Wednesday 25m 18m 600 Yd | Thursday 30m 45m | Friday 30m 35m 600 Yd | Saturday | Sunday 1h 00m | Week Total 1h 28m 2000 Yd 2h 15m 1h 15m 1h 30m |
Wk #6 | Monday 25m 40m 1000 Yd | Tuesday 30m 45m | Wednesday 30m 30m 800 Yd | Thursday 30m 45m | Friday 35m 12m 500 Yd | Saturday | Sunday 1h 15m | Week Total 1h 22m 2300 Yd 2h 15m 1h 30m 1h 30m |
Wk #7 | Monday 25m 18m 600 Yd | Tuesday 30m 45m | Wednesday 30m 35m 800 Yd | Thursday 30m 45m | Friday 18m 700 Yd | Saturday | Sunday 20m 10m | Week Total 1h 11m 2100 Yd 1h 20m 1h 05m 1h 30m |
Wk #8 | Monday 25m 45m 1200 Yd | Tuesday 30m 45m | Wednesday 35m 30m 800 Yd | Thursday 30m 45m | Friday 18m 900 Yd | Saturday | Sunday 20m 10m | Week Total 1h 33m 2900 Yd 1h 20m 1h 10m 1h 30m |
Month 2 totals
swim
5h 34m - 9300 Ydbike
7h 10m run
5h 00m strength
6h 00m sport
-----Wk #9 | Monday 30m 45m 1400 Yd | Tuesday 50m 45m | Wednesday 15m 30m 800 Yd | Thursday 30m 45m | Friday 40m 18m 1200 Yd | Saturday | Sunday 45m | Week Total 1h 33m 3400 Yd 2h 05m 1h 25m 1h 30m |
Wk #10 | Monday 20m 45m 1600 Yd | Tuesday 55m 45m | Wednesday 15m 45m 1000 Yd | Thursday 30m 45m | Friday 15m 45m 1000 Yd | Saturday | Sunday 30m 20m | Week Total 2h 15m 3600 Yd 1h 55m 1h 10m 1h 30m |
Wk #11 | Monday 20m 45m 1000 Yd | Tuesday 20m 45m | Wednesday 20m 45m 1300 Yd | Thursday 20m 45m | Friday 20m 45m 1400 Yd | Saturday | Sunday 30m | Week Total 2h 15m 3700 Yd 40m 1h 30m 1h 30m |
Wk #12 | Monday | Tuesday 30m 30m 1500 Yd | Wednesday | Thursday 20m | Friday 20m | Saturday 25m 1200 Yd | Sunday 1000 Yd | Week Total 55m 3700 Yd 50m 20m |
Month 3 totals
swim
6h 58m - 14400 Ydbike
5h 30m run
4h 25m strength
4h 30m sport
-----
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Print 12 Week Couch-to-Sprint Plan based on RPE
Who is the plan for?
This program should be used for an athlete who is coming off the couch! No prerequisites required!
This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.
This program is very basic and is a ‘get me by’ type of program.
Plan schedule
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum volume is around 7 hours per week
Background requirements
You should be able to swim at least 25 yards straight. You should be able to bike at least 15 minutes and run at least 5-8 minutes It’s ok if you have to use the run/walk method for the running (more on that below).
Rate of perceived exertion (RPE) training
This plan uses RPE zones for intensity specific training. See 'Related Links' at bottom for testing protocol and how to determine and setup your RPE zones.
RPE vs HR training for a 'Couch-to-Sprint' plan
I think RPE is the way to go. With bigger people or the out-of-shape, my experience is that they need to ditch the HRM on the run as the HR is out of control. Once they are running for 3-6 months, then they can use a HRM. Even for myself, this time of year, when I am starting to get back into a training groove, I don’t use a HRM. The numbers don’t mean anything since I am going to run my normal effort but the pace will be slow, and the HR will be high. After a few weeks, everything comes back around to normal and I can put the HRM back on.
If you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that.
If you already excel in one of the sports
If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well.
If you are deficient in the sports
On the opposite extreme if you feel as though you need help in one area or the other, you may want to drop a workout that you are strong in, and add an extra where you are weaker. If you feel the need to add a swim lesson in place of a swim workout on the schedule, by all means take the swim lesson and don’t feel the need to make up the missed swim workout.
If you can complete both the swim and bike workouts, but you are a weak runner and you need to use a walk/run plan that is perfectly ok. I have many runners who use an 8/2 method. This is where the athlete runs for 8 minutes and walks for 2, getting their RPE back down. I have had marathoners use this method that run in the 3:00 range for 26.2 miles, so don’t feel like you are less of a runner if you use this method. ?
Weight Training and Core Strength
The program that I am using this time around is adapted from The Training Bible and has been tweaked to include some exercises that I think are important. The program should be fairly balanced between core and strength training.
Good Luck in your Sprint Distance Triathlon!
Train Smart,
Mike Ricci
www.D3Multisport.com
USAT Level II Coach
USAC Expert Coach