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    Main >  Programs >  Sprint (12)
    avatar Michael Pate's Total Sprint
    22 week program taking you from the couch to the finishline.

    Michael Pates Total Sprint Program

    Designed by Michael Pate author of "When Big Boys Tri"

    By using this program, you accept the RESTRICTIONS AND TERMS OF USE

    Week One

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 50 yards
    • Cool Down 50 yards

    Off

    Walk for 20 minutes

    Tuesday

    Off

    2 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 50 yards
    • Cool Down 50 yards

    Off

    Walk for 20 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 50 yards
    • Cool Down 50 yards

    2 miles

    Off

    Saturday

    Off

    Off

    Walk for 25 minutes

    Sunday

    Off

    2 miles

    Off

    Week Two


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 100 yards
    • Cool Down 50 yards

    Off

    Walk for 20 minutes

    Tuesday

    Off

    2 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 100 yards
    • Cool Down 50 yards

    Off

    Walk for 20 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 100 yards
    • Cool Down 50 yards

    2 miles

    Off

    Saturday

    Off

    Off

    Walk for 25 minutes

    Sunday

    Off

    2 miles


    Week Three


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 150 yards
    • Cool Down 100 yards

    Off

    Walk for 25 minutes

    (You can start to

    jog part of time, but don’t over do it.)

    Tuesday

    Off

    3 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 150 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 20 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 150 yards
    • Cool Down 100 yards

    3 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 25 minutes

    Sunday

    Off

    4 miles

    Off

    Week Four

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 200 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 30 minutes

    • Walk 5 minutes
    • Jog 2 minutes

    Tuesday

    Off

    4 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 200 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 30 minutes

    • Walk 5 minutes
    • Jog 2 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 200 yards
    • Cool Down 100 yards

    4 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 35 minutes

    Sunday

    Off

    5 miles

    Off

    Week Five

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 250 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 20 minutes

    • Walk 5 minutes
    • Jog 2 minutes

    Tuesday

    Off

    4 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 250 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 20 minutes

    • Walk 5 minutes
    • Jog 2 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 250 yards
    • Cool Down 100 yards

    4 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 20 minutes

    Sunday

    Off

    4 miles

    Off

    Week Six

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 300 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 4:30 minutes
    • Jog 2:30 minutes

    Tuesday

    Off

    5 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 300 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 4:30 minutes
    • Jog 2:30 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 300 yards
    • Cool Down 100 yards

    5 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 45 minutes

    Sunday

    Off

    7 miles

    Off

    Week Seven

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 350 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 4:00 minutes
    • Jog 3:00 minutes

    Tuesday

    Off

    6 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 350 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 4:00 minutes
    • Jog 3:00 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 350 yards
    • Cool Down 100 yards

    6 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    8 miles

    Off

    Week Eight

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 400 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 4:00 minutes
    • Jog 3:00 minutes

    Tuesday

    Off

    6 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 400 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 4:00 minutes
    • Jog 3:00 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 400 yards
    • Cool Down 100 yards

    6 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    10 miles

    Off

    Week Nine

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 450 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 3:30 minutes
    • Jog 3:30 minutes

    Tuesday

    Off

    7 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 450 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 3:30 minutes
    • Jog 3:30 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 450 yards
    • Cool Down 100 yards

    7 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    10 miles

    Off

    Week Ten

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 400 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 3:30 minutes
    • Jog 3:30 minutes

    Tuesday

    Off

    5 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 400 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 3:30 minutes
    • Jog 3:30 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 400 yards
    • Cool Down 100 yards

    5 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 30 minutes

    Sunday

    Off

    5 miles

    Off

    Week Eleven

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 500 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 3:00 minutes
    • Jog 4:00 minutes

    Tuesday

    Off

    9 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 500 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 3:00 minutes
    • Jog 4:00 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 500 yards
    • Cool Down 100 yards

    9 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    12 miles

    Off

    Week Twelve


    Swim

    Bike

    Run

    Monday

    · Warm up

    • Freestyle 550 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 2:30 minutes
    • Jog 4:30 minutes

    Tuesday

    Off

    9 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 550 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 2:30 minutes
    • Jog 4:30 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 550 yards
    • Cool Down 100 yards

    9 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    15 miles

    Off

    Week Thirteen

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 600 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 2:30 minutes
    • Jog 4:30 minutes

    Tuesday

    Off

    9 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 600 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 2:30 minutes
    • Jog 4:30 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 600 yards
    • Cool Down 100 yards

    9 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    15 miles

    Off

    Week Fourteen

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 650 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 2:00 minutes
    • Jog 5:00 minutes

    Tuesday

    Off

    9 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 650 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 2:00 minutes
    • Jog 5:00 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 650 yards
    • Cool Down 100 yards

    9 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 55 minutes

    Sunday

    Off

    15 miles

    Off

    Week Fifteen

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 700 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 2:00 minutes
    • Jog 5:00 minutes

    Tuesday

    Off

    9 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 700 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 2:00 minutes
    • Jog 5:00 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 700 yards
    • Cool Down 100 yards

    9 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    20 miles

    Off

    Week Sixteen

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 750 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 1:30 minutes
    • Jog 5:30 minutes

    Tuesday

    Off

    10 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 750 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 1:30 minutes
    • Jog 5:30 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 750 yards
    • Cool Down 100 yards

    10 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    20 miles

    Off

    Week Seventeen

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 1:00 minutes
    • Jog 6:00 minutes

    Tuesday

    Off

    10 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 1:00 minutes
    • Jog 6:00 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    10 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    20 miles

    Off

    Weeks Eighteen & Nineteen

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 1:00 minutes
    • Jog 6:00 minutes

    Tuesday

    Off

    10 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 700 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 1:00 minutes
    • Jog 6:00 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    10 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    20 miles

    Off

    Weeks Twenty & Twenty-One

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 30 secs
    • Jog 6:30 minutes

    Tuesday

    Off

    15 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 700 yards
    • Cool Down 100 yards

    Off

    Walk/Jog for 35 minutes

    • Walk 30 secs
    • Jog 6:30 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    10 miles

    Off

    Saturday

    Off

    Off

    Walk/Jog for 50 minutes

    Sunday

    Off

    20 miles

    Off

    Week Twenty-Two

     


    Swim

    Bike

    Run

    Monday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    Off

    Jog for 35 minutes

    Tuesday

    Off

    15 miles

    Off

    Wednesday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    Off

    Jog for 35 minutes

    Thursday

    Off

    Off

    Off

    Friday

    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    10 miles

    Off

    Saturday

    Off

    Off

    Jog for 50 minutes

    Sunday

    Off

    20 miles

    Off

     






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