This plan is primarily for an intermediate/advanced runner who has a really strong history of consistent running. The volume isn't massively high with only 5 sessions/week but some of the sessions (especially in the specific prep phase) are very demanding and therefore taxing on the body.
I use this structure and these sessions to help me prepare for my Ironman events where I have a period of low intensity base building which gradually incorporates a strength and strength endurance element into it before moving into the specific race prep work.
For reference, the specific period is almost identical to what I have used in the past when preparing for a stand alone Marathon 4 weeks out from an Ironman race. I was able to go 2hrs 33min.
A GPS watch is a useful piece of equipment to have to track distance, paces and/or heart rate but it is not essential. RPE is still an incredibly useful indicator during all of these sessions.
My time is very limited and so timely communication isn't possible.
I am a professional long course triathlete from New Zealand. My triathlon journey started back in 2020 where I signed up for my 1st Ironman, Ironman New Zealand 2021 edition. I have raced professionally for the past 2 seasons.
I have a desire to shed some insight into how a professional triathlete trains throughout the course of the year. I will be sharing my exact training blocks and sessions and the intensities I complete them at in preparation for races.
Have a go and see how you get on :)