SwimRun 12-Week Short Course - Intermediate Athlete by LB Endurance
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Thank you for selecting this SwimRun training plan, proudly presented by LB Endurance. The plan is intended for triathletes that have at least one year of multisport experience and/or may have completed an Olympic (intermediate) distance triathlon already. It is very likely that this is the athlete's first SwimRun race! This plan will prepare you for a "short course" SwimRun event of approximately 2500m total swimming and 9 total miles of running
To start this plan, you should already be capable of running three or four times per week, and able to finish a run of at least sixty minutes in duration. You should also be able to swim 2000 yards comfortably, swimming three times per week Access to both open water and trails are essential.
Each training week includes three or four swim workouts, three or four run workouts and two or three strength training sessions. You will also find one or two planned recovery days each week and sometimes a cross-training session. Strength training, cross-training and rest are important to maintain the body, mind and soul while preparing for any endurance event.
Swim workouts are given as time and/or distance targets. Runs are time based and use pace for interval targets. Be sure your run pace threshold is set up in TrainingPeaks (settings) and on your training device (ie Garmin watch). Some runs and some swims are provided as Structured Workouts that can be automatically downloaded to your training app, allowing easy use with virtual platforms like Zwift. Strength workouts use primarily bodyweight exercises and can often be performed without typical gym machines.
The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, nutrition and hydration. Have fun! If you have questions, or are interested in enhancing this plan, contact us at email@example.com or www.lbendurance.com. We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services. LB Endurance offers swim analysis, either in-person or with video, and private swim lessons in Knoxville, TN.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:29 hrs||1:10 hrs|
|3:01 hrs||2:00 hrs|
|1:01 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:29 hrs||1:10 hrs|
||3:01 hrs||2:00 hrs|
||1:01 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: