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10K Training Plan For Triathletes - 16 Weeks

Author

Max Spradley

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Length

16 Weeks

Plan Specs

running 10km intermediate advanced masters

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Plan Description

This training plan is designed for the intermediate/advanced triathlete looking to race a 10K or to simply improve upon their Olympic distance run leg. This plan can also work for a runner looking to incorporate some cross training into their weekly training schedule or an athlete that wants to boost their run fitness, but unable to run 6 or 7 days / week due to injury/schedule/etc.

This plan assumes the athlete has a decent amount of base aerobic fitness. The athlete may have recently completed some base aerobic training OR just raced an 'A' race and is now looking to do a late season running race. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably run an hour at an aerobic/Z2 pace.

This plan has three (3) main weekly runs: Aerobic, Tempo and Speedwork/Race Pace. In addition to the run workouts, each week typically contains 1 Swim, 2 Bike and 2 Strength workouts.

The Swim and Bike workouts can be modified to allow for more/less swim and/or bike volume. The key is to not do anything that would sacrifice the quality of the run workouts. If you find yourself struggling with the Run workouts, ask yourself if you are doing too much swim/bike/strength and adjust accordingly.

The Training Zones and paces referenced can be found via one of the many on-line running calculators using previous race results or a field/threshold test. You can also use Rate of Perceived Exertion (RPE) - a scale of 1 (very very easy) to 20 (very very hard):

Zone: Name (RPE) - Description
Z1: Recovery (6 - 8) - Very Light
Z2: Extensive Endurance (9 - 11) - Light
Z3: Intensive Endurance (12 - 14) - Somewhat Hard
Z4: Sub Threshold (15) - Hard
Z5a: Super Threshold/LT (16) - Hard
Z5b: Anaerobic Endurance (17) - Very Hard
Z5c: Power (19 - 20) - Very, Very Hard

NOTE: These Zones are based upon those in Joe Friel's The Triathlete's Training Bible



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:09 hrs 2:00 hrs
2:25 hrs 2:00 hrs
1:00 hrs 0:45 hrs
—— ——
0:56 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
3:09 hrs 2:00 hrs
2:25 hrs 2:00 hrs
1:00 hrs 0:45 hrs
—— ——
0:56 hrs 1:20 hrs

Training Load By Week


Max Spradley

As a coach, I provide endurance training designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.

Sample Day 1

0:30:00
Pick-Ups [1min] - Duration [0hr 30min]

** Purpose ** Work on muscle recruitment, endurance capacity and technique via short, high intensity intervals with full recovery. ** Warm Up ** - 05 min Z1 -> Z2 ** Main Set ** - 4 x [1 min Z4/Z5 + 4 min Z2] ** Cool Down ** - 05 min Z2 -> Z1

Sample Day 2

0:45:00
Force + Spin Ups [0hr 45min]

** Purpose ** To work on your muscular force, pedaling efficiency via speed skill drills and aerobic endurance. ** Warm-Up ** - 10 min Z1 -> Z2 ** Main Set ** - 05 min Z2 - 4 x [Force Reps* + 2 min EZ Spinning] - 05 min Z2 - 3 x [1 min Spin-Up** + 3 min EZ Spinning] ** Cool-Down ** - 05 min Z2 -> Z1 * Force Rep = In a big gear (ex. 53x14) start from a near-stop and accelerate with peak power for 10 seconds ** Spin-Up: In a low (easy) gear, gradually increase cadence to maximum. Do NOT bounce. If you start to bounce, slow your cadence until you bounce no longer (this is your "maximum" cadence). Aim for 100 - 120 rpm and focus on relaxation of the lower legs, feet and toes.

Sample Day 2

0:40:00
Full 40

** Warm Up ** - 10 min Z1 -> Z2 on Bike, Elliptical or Treadmill ** Main Set ** NOTE: For each muscle group, do the following: - Choose one (1) exercise - Set #1: 12 Reps - 30 sec stretch of muscle group - Set #2: 8 Reps (increased weight) - 30 sec stretch of muscle group * Quadriceps * - Squat - Lunge - Leg Press * Upper Back * - One Arm Row - Lat Pulldown - Seated Cable Row * Hamstring * - Stability Ball Leg Curl - Leg Curl * Chest * - Chest Press - Fly - Push Ups * Calf * - Calf Raises * Abdominals * - Ab Crunch - Roman Chair - Weighted Crunch * Lower Back * - Superman - Bridge * Biceps * - Dumbbell Curl * Triceps * - Tricep Press ** Cool Down ** - 05 min Z1 on Bike, Elliptical or Treadmill

Sample Day 4

0:30:00
Hilly Route - Duration [0hr 30min]

** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The hills add in a strength component to the run.
** Warm-Up **
- 05 min Z1 -> Z2
** Hills **
- 20 min Z2 - Find a hilly route and run in Z2 for the majority of the time. If you cannot find hills in your area, you can simulate hills on the treadmill by varying the incline (max. 4 - 6% grade). You may reach Z3 for longer climbs, but try to moderate your effort to stay steady.
** Cool-Down **
- 05 min Z2 -> Z1

Sample Day 4

0:45:00
Circuit Training [Body Weight]

** Warm Up ** - 10 min Z1 -> Z2 on Bike, Elliptical or Treadmill ** Main Set ** 1 Circuit = 10 reps of each of the following exercises: - Push-Ups - Sit-Ups - Squats - Reverse Lunge - Side Lunge - Plank (60 seconds) Perform 10 Circuits (i.e. 100 reps of each exercise) ** Cool Down ** - 05 min Z1 on Bike, Elliptical or Treadmill Originally from: http://www.ironman.com/triathlon/news/articles/2014/06/strength-training-for-busy-triathletes.aspx#ixzz37yHkYbaU

Sample Day 5

0:40:00
1829m
Endurance Intervals [2x400]

** Purpose **
Train your Aerobic Endurance pace to work on endurance and pacing.

** Warm Up **
- 200 Free EZ/Z1

** Drills **
- 8 x 25 with 0:15 Recovery
Examples:
-Kick on stomach (Press the buoy)
-Kick on side
-Kick on back
-Kick with rotations (side - back - side)
-Catch Up Drill
-Finger Tip Drag Drill
-Zipper Drill
-Fist Drill

** Main Set **
- 4 x 50 Fast with 0:30 RI
- 2 x 400 Z2 with 1:00 RI
#1 - Free
#2 - Pull
- 4 x 100 Fast with 0:30 RI

** Cool Down **
- 200 Choice EZ/Z1

Sample Day 6

0:45:00
Aerobic Threshold + Strides - Duration

** Purpose ** Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The strides allow you to work on form (running economy). ** Main Set ** Run in Z2 for the duration specified. After the Z2 run, perform 6 x 30 sec Strides A stride is approx 30 seconds at 95 percent effort (Zone 5c). Ease into the effort, hold the pace and then gradually slow down. Focus on relaxation of the face and fingers while running with a proud posture and quick cadence. If desired (or instructed to work on turnover) count your right-foot strikes for 30 seconds. Aim for approx 45 right-foot strikes.

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