Sprint Triathlon Program
10 Weeks - 5'ish hours/week
| Wk |
Phase |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
| 1 |
Base |
Rest |
B :50 E |
R :30 E |
S :30 E |
Rest |
B 1:00 E
S :30 E |
R :40 E |
| 2 |
Base |
Rest |
B 1:00 E |
R :40 E |
S :30 E |
Rest |
B 1:15 E
S :35 E |
R :45 E |
| 3 |
Rest |
Rest |
B :45 M |
R :30 E |
S :30 E-M |
Rest |
B 1:15 E |
R :30 M |
| 4 |
Base |
Rest |
B 1:00 E |
R :40 E |
S :30 E |
Rest |
B 1:15 E
S :35 E |
R :45 E |
| 5 |
Base |
Rest |
B 1:00 E |
R :50 E |
S :30 E |
Rest |
B 1:30 E
S :40 E |
R 1:00 E |
| 6 |
Rest |
Rest |
B :45 M |
R :30 E |
S :30 E |
Rest |
B 1:15 E |
R :45 M |
| 7 |
Build |
Rest |
B 1:00-
:20 E
:40 H |
R :45-
:15 E
:30 H |
S :25 E |
Rest |
B 1:30 E
R :30 M |
S :30 M
5x150 H |
| 8 |
Build |
Rest |
B 1:00-
:20 E
:40 H |
R :45-
:15 E
:30 H |
S :25 E |
Rest |
B 1:30 E
R :20 M |
S :30 M
8x100 H |
| 9 |
Taper |
Rest |
B :50-
:20 M
:30 M+ |
R :35-
:15 E
:20 M+ |
S :30 E |
Rest |
B 1:15 E
S :30 M-
8x100 H |
R :45 E |
| 10 |
Race |
Rest |
B :45 E
2x:10 R |
R :30 E
2x:08 R |
S :30 E
5x100 R |
Rest |
B :20 E
3x30s R
R :10 E
3x30s R |
Race |
Key: B = Bike, R = Run, S = Swim
E = Easy, M = Moderate, H = Hard, R = Race Pace
 This training plan was written and given by Teammate and Home Team Member Brian Grasky. Brian is an amazing athlete and coach who loves the Lord, and we are blessed to have him serving and leading within our Team. A brief bio follows:
I am an amateur triathlete and semi-pro mountain bike racer. I race everything multisport, from Ironman to Xterra to Olympic distance. I've been blessed to have had a great sport career so far: I've stood on the podium in Kona, have been to the Best of the US Championship, and have been a member of Team USA. I am a 4-time USAT All-American for both on- and off-road, am a 4-time All-Air Force Triathlon Team member (both Ironman and Olympic distance), and was the #2 amateur Xterra triathlete in the USA in 2006. In mountain biking I was the Arizona state champion runner-up in 2005 and ranked 30th in the US, and have state wins and national top 5 finishes as a semi-pro.
As a coach, I take more joy in seeing my athletes meet their goals than my own, and all my athletes are great friends. I am certified through USA Cycling and USA Triathlon. I coach athletes privately, write training plans, and help one-on-one with technique and form. I'm also co-founder and co-owner of Mach3 Multisport. My athletes have gone on to World, National, and State Championships in duathlon, triathlon, Ironman, Xterra, and mountain biking. I also work with my wife, Jill, a USAC certified coach and athlete who does nutrition and mountain bike coaching. Check out my coaching page for more.
As a person, I am a Christian first--I owe all my success to The Lord. I have a great life with Jill, who races mountain bikes in the expert class, and is ranked #1 in Arizona and top 10 in the USA! We travel around quite a bit to local and national mountain bike races and triathlons. For my real job I am a Major and an F-16 Instructor Pilot in the Arizona Air National Guard--a great job.; It beats working for a living, that's for sure! .
For more info on Brian, visit his website at: graskyendurance.com |
