IM703 Eagleman- AP Racing Plan: 24 Weeks (11-15hrs/wk)
Author
AP Racing
All plans by this CoachLength
13 Weeks
Typical Week
4 Run, 4 Swim, 1 Other, 4 Bike
Longest Workout
1:10 hrs swim
4:00 hrs bike
1:50 hrs run
Plan Specs
triathlon half ironman
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Summary
Let's Get Started
This plan was based on my experiences racing and preparing for triathlon racing and the lessons I have learned along the way. We will teach you a smart approach to continuous improvement.
This is a Training Plan for athletes who have previous racing/training experience and whom are proficient in all 3 disciplines.
It is designed where you can insert races into the schedule at various points by simple removing the training sessions for that week and inserting the 'race week' workouts from the week of your 'A' event.
Check out more training and coaching options at:
AP RACING TEAM AND COACHING OPTIONS.
For a detailed plan description, training guide, key terminology and more resources, please check out these articles and pages:
Live Your Dreams,
Andy
Stats
Sample Day 1
WU:
600 continuous swim as
50 kick on side(alternate sides
25 swim
50 single arm, breathe opposite side
25 build
PS:
8 x 50; 25 cruise / 25 build to z4; r=:10
MS:
5x
1 x 100 @ z3
3 x 25 @ z4+
1 x 25 @ easy cruise
1 x 75 @ z3
1 x 25 @ z4+
1 x
100 @ z3
75 @ z3
50 @ z2
1 x 25 @ z4+
@base interval with 1:00 rest between rounds
CD:
100 easy cruise
300 fins + paddles as
50 finger tip drag / 100 swim @ cruise
Sample Day 2
WU:
10 min easy build to z2
MS:
2x
1 x :40 @ z5
1 x 2:00 easy jog. Really easy.
1 x :40 @ z5
1 x 2:00 @ easy jog. Really easy.
1 x 1:40 @ z5
1 x 4:00 @ easy jog. Really easy.
CD:
5 minutes of jog + stretch
Sample Day 4
WU:
800 @ 75 s/25 k
PS:
2 x 150/100/50 free with 15 sec rest...2nd round a little faster than first...both aerobic effort
MS:
8 x 50 free @ 75% effort
1-4 get your time for each 50; r=:15
5-8 add 20 sec to your average time from 1-4 and that becomes your interval...swim the remainder on the new interval
CD:
Easy 400 pull or fin swim with or without paddles
Sample Day 4
WU:
30:00 steady build to z2
PS:
20 x
:10 @ z4+
:50 @ z1 build back to z2
MS:
7x
4:00 @ z2 / 1:00 @ z3 / 1:00 @ z1
Remainder of the ride with as much time in z2 as possible.
Sample Day 4
Off The Bike
Just a steady build to z2 and cruise.
Sample Day 5
WU:
600 continuous swim as
50 kick on side(alternate sides
25 swim
50 single arm, breathe opposite side
25 build
PS:
8x50 @ descend 1-4 / 5-8 to z3;
r=:10
MS:
3x
4 x 50 @ z2
1 x 200 @ z4
@ BASE INTERVAL
CD:
400 easy swim with fins + pads
Sample Day 5
WU:
15:00 easy build
MS:
6 x
4:00 @ z2
:30 @ easy cruise
CD:
Cruise remainder