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8 Tough Workouts for Your Fastest Sprint Triathlon Yet

TABATA Run Intervals

30- to 45-minute run: Warm up and then complete 8 x 20 seconds "all-out" with 10 seconds easy spin/rest interval. Walk/easy jog for a few minutes for your cooldown.

More: Why All Triathletes Need to Run 5Ks

30-30's Run Intervals

30- to 45-minute run: Warm up well and then run 5-20 x 30 seconds at about 20 seconds per mile faster than your 5K race-pace per mile. Recover by jogging easily for 30 seconds after each interval, and then easy run for the remainder of the session, ending with a short walk for your cooldown.

Fast 50s Swim

Warm-Up: 200 easy swim, 100 easy free kick with board, 2 x 100 drill by 25s (Drill is 25 right-arm, 25 left-arm, 25 catch-up, 25 fast swim.)

Main Set:

  • 4 x 50 descending (30-second recovery)
  • 50 kick easy
  • 4 x 50 holding fastest 50 time from previous set (30-second recovery)
  • 50 kick easy

Cooldown: 100 easy swim, 100 easy free kick with board.

More: The Training Benefits of an Olympic-Size Pool

Speed-Play 75s Swim

Warm-Up: 100 swim, 50 kick, 50 drill (25 right-arm, 25 left-arm).

Main Set:

  • 4 x 75 done as 25 easy, 25 fast, 25 easy (15-second recovery)
  • 50 kick easy
  • 4 x 75 done as 25 fast, 25 easy, 25 fast (30-second recovery)
  • 50 kick easy
  • 4 x 75 done as 25 easy, 50 fast (30-second recovery)

Cooldown: 200 easy swim.

(For an explanation on swim drills, go to CoachBuxton.com)

Here is a sample build week:

  • Monday: 45 to 75-minute rolling run
  • Tuesday: 30-minute Tabata run & Swim-Fast 50s
  • Wednesday: 30-45 minute form swim, drill work and fast form 25's (10" RI)
  • Thursday: 45-minute 30-30 bike (can follow with a 15-minute transition run)
  • Friday: OFF
  • Saturday: 1.5 to 2.0 rolling bike ride & Swim-Speed Play 75s
  • Sunday: Track Brick

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About the Author

Karen Buxton

Karen Buxton is Level-III USA Triathlon certified coach with over 25 years of coaching experience and author of The Triathlete's Guide to Off-Season Training. Coach Buxton works with athletes of all abilities online and in person. Find out more about Coach Buxton at www.coachbuxton.com or contact her at karen@coachbuxton.com and take the next step towards targeted training for maximum benefits.
Karen Buxton is Level-III USA Triathlon certified coach with over 25 years of coaching experience and author of The Triathlete's Guide to Off-Season Training. Coach Buxton works with athletes of all abilities online and in person. Find out more about Coach Buxton at www.coachbuxton.com or contact her at karen@coachbuxton.com and take the next step towards targeted training for maximum benefits.

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