(Half Distance Seventy Point Three) - Level 1 (www.pranaendurancetraining.com)

Author

Frank Campo

All plans by this Coach

Length

16 Weeks

Typical Week

2 Swim, 1 Day Off, 2 Bike, 4 Run

Longest Workout

1:00 hrs swim
2:30 hrs bike

Plan Specs

triathlon half ironman beginner weightloss time goal multi day hr based pace based strength base period

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Summary

This 16 week -- Seventy Point Three (Half Distance) triathlon training plan encompasses a safe volume building progression for all disciplines. An excellent plan for beginners and intermediate athletes. This plan will allow you to train smart and avoid injury. The perfect plan for the self coached athlete or those on a budget.

By purchasing this plan you have access to contact me to discuss details about this plan and your specific racing needs. If you are looking for more personalized training plans, or have any questions please email me at frank@pranaendurance.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:47

Franklin Campo

Prana Endurance Training

Prana Endurance Training is an online personalized coaching service for those who are looking to improve in their running and in the sport of triathlon. Athletes who want to improve their race times benefit the most from my training program. I will work with you to develop a plan unique to fit your schedule, capitalize on your strengths and improve upon your weaknesses.

Back to Plan Details

Sample Day 1

1:15:00
Bike

75 min total ride
Add 3x10min hard efforts 6 min RBI

Sample Day 2

5mi
Easy Run

Easy Run 5 miles
3x8 sec. strides

Sample Day 3

1:00:00
Swim - Feel the water

Warm Up = 4x50 @:20 rest

Main Set = 6x200 @:40sec rest
50 one-arm with kickboard drill/150 swim free

Kick-set = 6x50 @:20 rest
25 all out / 25 easy

Cool Down = 100 easy

Sample Day 4

6mi
Long Run

Easy Miles

Sample Day 5

1:30:00
Long Ride

90min easy ride

Sample Day 6

1:00:00
Swim - High-elbow catch & Strong Kick

WU - 2x100
50 swim/ 50 streamline kick on your back

Drill-Set= 8x50
50 one arm with kickboard (right)
50 one arm with kickboard (left)
50 one arm with kickboard (25 right/25 left)
50 swim concentrate on high elbow catch

Main Set =
4x75 free
4x25 kick with board


CD =
100 swim easy

Sample Day 7

1:15:00
Bike

75 min Easy ride with internals
3x15min hard intervals with 6min RBI

(Half Distance Seventy Point Three) - Level 1 (www.pranaendurancetraining.com)

$79.99 - Buy Now