Peaking Twice: End of Tri-Season PB Marathon

Author

Tatjana Ivanova

All plans by this Coach

Length

8 Weeks

Typical Week

1 Other, 3 Run, 2 Strength, 2 Swim, 1 Bike

Longest Workout

2:20 hrs

Plan Specs

running marathon intermediate advanced masters time goal hr based pace based tss based

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Summary

"After the race is before the race” – this 8 weeks plan prepares triathletes for end of season marathon (or semi-marathon). This plan was proven to deliver a Personal Best by many athletes and includes as special bonus some favourite run and swim workouts of an Olympic Champion Nicola Spirig and Ironman Hawaii champions Daniela Ryf and Chris McCormack.
The main condition to start with this plan is to be fully recovered from your main "A" race – physically, emotionally and mentally.
You start with 2 weeks of mini-transition period. Then you have 3 weeks of increasing intensity, where in the 3rd week the volume is getting serious and 2 weeks of volume focus. Then 1 week of tapering and you are ready! With this compressed and very focused preparation cycle, you can truly be flying in your 2nd peak race!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:17
Training Load By Week
Average Weekly Training Hours: 07:17
Average Weekly Breakdown

Tatjana Ivanova, TriSutto (Brett Sutton), IronmanU and DTU certified

Coach Tatjana

With 10+ years of coaching and 20+ years of racing experience, Tatjana is a certified IronmanU, TriSutto (Brett Sutton), Elite DTU (Germany) and TP level 2 coach. All her athletes, from rookies to World Championship qualifiers, always over-achieved their objectives and never DNF-ed!
Профессиональный тренер по триатлону, стаж более 10 лет, сертифицирована IRONMAN, немецкой федерацией триатлонa (DTU), академией Брета Саттона (TriSutto). Тренирую новичков, серьезных любителей и полу-профессионалов.

Back to Plan Details

Sample Day 1

1:00:00
60TSS
Tuesday Track run: 20x(30/30)

Warm-up: 20min in Z2 including 3 short accelerations over 60m to max speed.
Main set: 20x(30sec fast - 30sec easy) - non-stop!
Cool-down: 15min-20min Z2 jog. Please include 5min barefoot if possible.

Sample Day 1

0:20:00
15TSS
S&C: IronCore

Please do 20min of IronCore drills, as attached.

Sample Day 2

0:40:00
2000m
20TSS
Recovery swim

20x100m with PB/PD in aerobic pace.
Pause 30sec.

Sample Day 3

1:05:00
60TSS
MMM acceleration run

10min warm-up
15min Z2 - Moderate
15min Z3 - Medium - your best aerobic effort
15min Z4 - Mad
10min cool-down easy

Sample Day 4

1:00:00
2500m
70TSS
Power swim

WU:
8x25 (every 4th fast)
6x25 (every 3rd fast)
4x25 (every 2nd fast)
2x25 (both fast)
Main set:
30x50 PB&PD, P 10sec
Focus on powerful push/exit phase, no kick
Cool-down: with PB or swim
2x25 (both fast)
4x25 (every 2nd fast)
6x25 (every 3rd fast)
8x25 (every 4th fast)

Sample Day 4

0:20:00
15TSS
S&C: IronCore

Please do 20min of IronCore drills, as attached.

Sample Day 5

0:50:00
40TSS
Fasted Run

50min before breakfast, easy Z2.

Peaking Twice: End of Tri-Season PB Marathon

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