Marathon for the triathlete (10-week)

Average Weekly Training Hours 07:47
Training Load By Week
Average Weekly Training Hours 07:47
Training Load By Week
Sample Day 1
1:00:00
20x50 and 5 x 200's : 3000

WU: 200 Easy 300 Alternate 25 free / 25 distance per stroke 300 mixed Kick MS: 20 x 50 1 Fast / 4 Easy 2 Fast / 3 Easy 3 Fast / 2 Easy 4 Fast / 1 Easy Rest :10 After Fast Ones Rest :20 After Easy Ones 5 x 200 Pull or Swim Steady (choose an interval that gives you :15 rest after 1 and then stick with it for all 5) Cool Down: 200 Easy Total Workout: 3000

Sample Day 2
1:00:00
2.5 miles at tempo pace

Estimated duration=60 minutes
Warm Up
24 minutes easy build to steady
3 x 30 sec quick stride
Main Set
2.5 miles at tempo pace
Cool Down
20 minutes easy jog

Sample Day 3
1:30:00
Extensive Endurance Cycling Session

Workout duration: 90 minutes
-Primarily moderate aerobic session
-Watts are 55-79% of FTP/LT
-~500-600KJ per hour
RPE range is 2-5 out of 10
-

Sample Day 3
0:25:00
Extensive Endurance Run session

Volume/Distance: 25 minutes
Insert at random : 3-5 20sec strides/pick ups.
Goal: run frequency and consistency, improve run durability
Pace: best standalone 5K Pace + 1:30 to 2min per mile : conversation effort
HR: heart rate should settle near low to mid Zone 2 as the run progresses.
Focus: form, turnover, relaxed upper body.

Sample Day 4
0:55:00
Track Workout

Estimated duration: 55 minutes

Warm Up
20 minutes build to steady
3 x 30 seconds FAST
Main Set
8 x 200m @ 5K pace (400m JOG in between)
Cool Down
20 minutes easy jog

Sample Day 5
1:00:00
2600 with surges

WU: 300 ez 6 x 50 as 25 drill/25 swim 6 x 50 steady with paddles MS: 2 x 400 with every 4th 25 all out (:30) 4 x 75 as 25 sprint/50 easy (:15) 3 x 100 steady (:15) CD: 300 ez

Sample Day 6
2:30:00
17mi
Long Run

Long Run
Easy steady.
Just go the distance.
Carry Clif Bloks and start consuming AFTER an hour of workout. Planting a water bottle with sports drink or doing loops, recommended.

Carrie McCusker
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