Advanced Training Plan Outline

Average Weekly Training Hours 09:41
Training Load By Week
Average Weekly Training Hours 09:41
Training Load By Week
Sample Day 8
0:45:00
2400m
**Swim - D//2400m - Season Prep - 0:45

Warm Up: 2 x 300 choice w/ :15sec rest ---------- Main Set: 5 x 200m @ moderate effort w/ :15sec rest 100 easy 4 x 100m @ moderate effort w/ :15sec rest ---------- Cool Down: 300 easy --- Goal: To establish initial fitness and technique at the same time. This type of workout helps retain technique while gradually improving endurance

Sample Day 8
0:35:00
*Bike - High-Cad/Single Leg Drills - 0:35

Warm-Up: 10-minutes Spin in Z1 (easy) @ 90+ RPM ---------- Drill-Set: 4x (60-sec @ 100+ rpm + 90-sec easy) 2 x (30-sec Right Leg / 45-sec Both Legs / 30-sec Left Leg / 45-sec Both ) ---------- Cool Down: 10-minutes easy spin in Zone 1(easy) @ 90+RPM ---------- GOAL: This workout is designed to be easy and focus on basic drills for your cadence and efficiency. This is a recovery workout so make it that and don't kill yourself doing it. Make it easy and enjoyable, watch TV or read a magazine when warming-up, but keep the drills on point to work on form

Sample Day 9
0:50:00
2377m
Swim - Ladder Intervals - 2600 - 0:50

Warm-up: 200 swim 200 streamline kick w/ fins 200 pull 2×50 drill of choice ---------- Main-Set:
 3x 25/50/75/100/100/75/50/25/100 Kick *10-seconds rest between each interval, 40-seconds rest between each round *All free with a hard, but clean effort ---------- Cool-Down:
 100 easy

Sample Day 9
0:50:00
*50-minute Tempo Run

Warm-Up: 15-minutes easy ---------- Main-Set: 20-minute tempo run As.... 4x(3 minutes steady state/2 minutes 5K pace) ---------- Cool Down: 15-minutes jog easy --- Notes: This workout is not easy due to the incomplete recovery

Sample Day 10
1:00:00
*Bike - Strength and Drills Intervals

Warm-Up: 10-minutes easy ***Add in some spin-ups and quick hard efforts*** ---------- Main-Set: --Single Leg Drills 5x (Left Leg Only 30-seconds / Both Legs 60-seconds / Right Leg Only 30-seconds / Both Legs 60-seconds) 3-minutes easy 8x ( 100+ RPM Cadence Spin-Up Pyramids on the minute ---lenght of interval is: 15/20/25/30/30/25/20/15 3-minutes easy 5x 15-seconds Hard Standing Climbs + 45-seconds recovery 3-minutes easy 5 x 60-seconds HARD @ 100+RPM + 60-seconds Easy ---------- Cool-Down: 3 - 10-minutes Easy --- Goal: This workout combines drills, strength, and intervals. This is a 60-minute workout so cool down accordingly.

Sample Day 10
0:49:59
2300m
*Swim - S/2300 - 3-5x(5x100) - 1:00

Warm Up:
200 swim
100 your choice of drills
400 pull with or without paddles
----------
Drill Set:
8 x 75 on 1:15 (kick/drill/swim)
----------
Main Set:
3 x ( 5 x 100 with :60 seconds rest as....)
* 1 – Swim 75 steady/ 25 fast
* 2 – Swim 50 steady/50 fast
* 3 – Swim 25 steady/75 fast
* 4 – Swim 100 fast
* 5 - 100 EASY
----------
Cool Down:
300 pull, with or without paddles, and 100 very easy
100 Easy swim

Sample Day 10
0:28:00
**Run - 6minR/1minW - Z2 - 0:28

Run Workout As... 4 x (6 minutes easy / 1 minute walking )

Alan Murphy
|
TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal Coaching to solve your specific and unique endurance sports challenges. Using my expertise in swimming, cycling and running to help endurance athletes unlock their full potential.