18 Week Intermediate IM Chattanooga Plan

Average Weekly Training Hours 11:29
Training Load By Week
Average Weekly Training Hours 11:29
Training Load By Week
Sample Day 1
0:50:00
1372m
1.5k R1

WU: 200 easy, 4 x 50 drill/swim MS: 6 x 150 as 50 easy/50 moderate/50 easy on 20-30" rest CD: 200 easy

Sample Day 2
0:34:59
Easy Run - 35

Nice, easy run. Focus on keeping good running posture. Effort level should remain in z2, no higher than 75%

Sample Day 2
0:49:59
Cycling Intervals, 10x30"

WU: 10' easy spin 65-70% building toward a steady 70% 5' of 30" high cadence (105+), 30" steady cadence MS: 10x30" (30" RI) @ 95-100%; 15' @ 70-75% CD: 10' 65-70%

Sample Day 3
0:30:00
Strides Build 1

20' of running building to a steady z2 effort
5 x 30" of threshold (z4) running with 30" easy z1 recovery
5' easy, z2 cool down

Sample Day 3
0:50:00
1829m
2.0k Speed 1a

WU: 300 easy, 300 pull, 4 x 50 drill/swim MS: 5 x 50h on :10 100 easy 5 x 50h on :10 100 e 2 x 200 moderate on :20 CD: 100 easy

Sample Day 4
1:00:00
Cycling Intervals, 5x2', z4

WU:
10' @ 70%
5' alternating 20"@90%, 40" @ 75%
5'@ 80%
MS:
5x2'@ 90-95% (2' Recovery@75% between)
10' @ 70-75%
CD:
5-10' @60%

Sample Day 5
0:45:00
1829m
2.0k

WU: 300 easy, 4x50 drill/swim, 2x100 DPS all (R:10)
MS: 2 x 200 moderate (20")
2 x 50 easy
2 x 150 moderate (20")
2 x 50 easy
3 x 100 moderate (15")
2 x 50 easy
CD: 200 easy

Andrew Dollar
|
FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.