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Long Distance Triathlon Training Plan (Intermediate) 16 weeks, Sunday Race

Author

Carly Guggemos

All plans by this Coach

Length

16 Weeks

Plan Description

Designed for the intermediate triathlete in mind. This 16 week structured plan will prepare you for a Half Distance Triathlon (1.2m swim, 56m bike, 13.1m run). Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 brick run. You will build up to: 3,500 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Sunday, long run is Thursday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter for biking as well.

Before starting this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 90 minutes
• Run: 60 minutes

Questions? Please visit us on the web at Organiccoaching.biz or email Carly directly at: carly@organiccoaching.biz.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:18 hrs 2:00 hrs
Swim x3
2:31 hrs 1:15 hrs
Bike x3
4:23 hrs 3:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:18 hrs 2:00 hrs
Swim
2:31 hrs 1:15 hrs
Bike
4:23 hrs 3:30 hrs
Day Off
—— ——

Training Load By Week


Carly Guggemos

Organic Coaching LLC

Triathlon is about so much more than putting together a strong swim, bike and run. It’s about looking at the big picture and the process of setting goals, being determined to reach those goals and most importantly, believing in yourself and the learning that takes place along the way! Carly is structured, data-driven, and supportive in her approach to coaching. Fully customized training plans that fit your schedule and goals while maintaining life’s balance.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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