Eton Sprints
Short-distance triathlon training plan
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Free 6 month short-course triathlon training plan for sprint and standard distances

This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon and training around four times a week, between four to seven hours.

The short-course plan begins after a solid winter of base training efforts (this follows Dermott’s six month magazine series), time trials and bricks. 

Monday is a rest day but obviously adapt these to your own training schedule. And if you miss a session, then don’t panic. 

For warm-ups and cool-downs, we suggest the following but adapt to your own preferences.


5-8mins gradually building from PE5-8 with a couple of 20-30secs intensive bursts included


3-5mins easy @ PE5 & stretching routine

RPE = Rate of Perceived Exertion

MS = Main Set. PB = Pull Buoy


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Cyleste McKeon

What would be a good rest interval for the tempo runs using the 6-month short course training plan? For example, Tempo run 6km MS = 4 x 1.5km @ PE8.

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