Empire Tri Club's 16-week training plan builds from a 8 miles to 22 miles, over the course of 16 weeks. This periodized plan includes build, recovery and taper weeks, with a mix of speed, tempo, long distance and recovery runs, to help you feel challenged but not over trained.
Our training plan is a guideline and we understand that each athlete has a different athletic background and health history. The plan includes 4-5 days of running with 2 days of low-impact cross-training and recovery, as well as weekly "coaches tips".
Workouts are written based on a 5-Zone Scale with a description of each zone to help you figure out your specific pace and effort for each type of run.
Empire Tri Club offers zoom/phone consultations and fully customized training plans as well. If you are looking for more support, please don't hesitate to contact us and get connected with a coach!
Good luck and happy training!