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

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:14

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.

Sample Day 1
0:30:00
3 x 500

3 x 500 pull with paddles and buoy on 20 seconds rest.

Total: 1500

Sample Day 1
0:30:00
Drills Run 30min

15 min warm up then 2x through these for 15 sec each: buttkickers high knees quick feet-aim for 100 cadence skipping bounds - big leaping steps running backwards then 5-10 min cool down

Sample Day 2
0:40:00
Swim INT. #11

Warm up:
200 easy swim

Main Set:
8 x 25 sprints resting :10 between
2 x 200 counting strokes per length
(try to keep all lengths at the same number of strokes) :30 sec rest between
8 x 25 sprints resting :10 between
2 x 200 counting strokes per length
(try to keep all lengths at the same number of strokes) :30 sec rest between

Cool down:
200 easy (swim slowly and relax)

Total: 1600

Sample Day 2
1:05:00
Preseason ride #1

WARM UP:
15 mins ez varying cadence with a few spin ups to high cadence late in the warm up to wake up legs.

PRE-MAIN SET:
3 X 3 mins steady effort at a 90 cadence w/1 min recovery spin between efforts.

MAIN SET:
3 x 2 min single leg drills - 30 secs left leg, 15 sec both legs, 30 sec right leg, 45 sec both legs ez. (Single leg drills should only be done on the trainer, never on your bike outside.)

4 x 2 mins at a harder effort (not all out, but they should be uncomfortable) at a 65-75 cadence w/1 min ez spin in between efforts.

3 x 4 min steady progressing to last minute of each interval being a bit uncomfortable. Do these on a 90 cadence w/1 min recovery between intervals.

COOLDOWN:
5 mins ez spinning.

Sample Day 3
1:20:00
Preseason Block 2 Long run progression #1

This run should be comfortable the whole way. Focus on running with your hips neutral, elbows back and smooth, yet quick leg turnover.

PRE-LOAD AND MOBILITY:
6-8 Lunges
Leg swings
hip rotations
heel walking

WARM UP:

15 mins ez cruise, with 4 x 20 sec striders in the last few minutes.

MAIN SET:

60 mins of proper aerobic running at a pace where you just have to breath out of your mouth and cannot run with your mouth closed. This run should be comfortable the whole way. Focus on running with your hips neutral, elbows back and smooth, yet quick leg turnover. Just dig the run, man. There are plenty that cannot run even if they wanted to.

COOLDOWN:

5 mins ez running focusing on opening up that hip capsule with skipping, bounding, high knees, buttkickers (if your hamstrings are not an issue), side to side running and quick baby steps to liven up your legs at the end.

Sample Day 4
0:40:00
Swim INT. #12

Warm up:
200 easy continuous swimming

Main Set:
2 x 100 freestyle, resting :15 between
(Try not to breathe within 4 strokes of approaching the wall or 4 strokes after leaving the wall)
200 fast swim :30 rest
4 x 100 free steady :15 between
400 freestyle trying to breathe every 4th stroke

Cool Down:
200 swim slowly and relax

Total: 1600

Sample Day 4
1:00:00
Preseason ride #2

WARM UP:
15 mins ez riding with some spin ups in there in the last 5 mins to get the legs popping.

MAIN SET:

2 X 6 mins steady on a cadence of 80. You should be going just hard enough to start breathing out of your mouth and break a sweat. You don't want to do these any harder than that. 1 min ez recovery between the two intervals.

1 X 8 mins steady on a cadence higher than 85. Same rule, not too hard, just steady. 2 mins ez spinning for recovery after this effort.

4 x 1 min standing on 80 cadence with one min seated ez spinning between each interval

COOLDOWN:

13 mins ez spinning focusing on good spin form and good posture in the saddle. Think smooth.

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.