Milestone Racing long distance triathlon 16 Week Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:34

16 week plan for intermediate athletes that already have a foundation to build upon. Power based for the bike and threshold pace for the run. Be sure to update your FTP and run pace threshold before beginning the plan.

Sample Day 1
0:45:00
1829m
Kick Set

300 Warm up10x50 Kick @ 1:30
10x50 FR @ 1:00
1x100 Kick @ 3:00
1x100 FR @ 2:00
1x75 Kick @ 2:30
1x75 FR @ 1:30
6x25 build to sprintĀ 
200 Cool down

Sample Day 1
1:07:00
75.3TSS
2x12 Sweet Spot

2x12 sweet spot with several pick ups

Sample Day 2
4mi
2 mile tempo

2 mile tempo

Sample Day 3
0:30:00
Recovery 30 minutes easy

Use this run to recover from yesterdays workout. Don't push the pace

Sample Day 3
1:00:00
2743m
24.41TSS
Week 1

200 fr, 4x50 dr 6x25 @ :30 1-3= desc stroke count/25 4-6= hold lowest stroke count, increase speed 4x600 @ 9:45 9) 1st 300 alt. 25dr/75s, 2nd 300 alt. 50dr/50build 10) pull, negative split. Check time @ 300 11) broken, rest 10 sec @ each 100, hold interval 12) Alt 100 smooth free/50 smooth non-free 50 ez 3000

Sample Day 4
1:16:00
89.8TSS
HIT #2

High Intensity intervals to increase power

Sample Day 5
4mi
4x400m

4x400m repeats

Derek Stone
|
Milestone Racing, LLC.

As an avid runner and endurance athlete, it is my mission to share my passion with others and help them grow in endurance athletics.