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Middle Distance Beginner Plan 5-9 hours 24 weeks I Start with 0.5 Swim - 12 Bike - 3 Run

Author

Sports and Training - German-American Coaching Team

All plans by this Coach

Length

24 Weeks

Plan Specs

triathlon half ironman beginner masters multi day hr based tss based

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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Plan Description


Summary


The purpose of this 24 weeks training plan is to ensure optimal preparation for a Middle Distance triathlon with a training duration of approximately 5 to 9 hours.


Specific training sessions are designed to use the time budget effectively without overloading the body.
In order to train successfully with the plan, you should be able to swim 500 yards, bike 12 miles and run 3 miles. The plan leads you to the finish a Middle Distance Triathlon successively and strong.


In the initial training phase, start off with moderate intensity and duration and increase as you move along.


There is a training weekend on the 20th week with increased training duration, focusing in all 3 sports with training for specific load preparation for the Middle Distance Triathlon.


Long bike training session are planned for Saturday, long runs on Sunday.
The two "easier" days ensure the processing of the training stimulation. No intense training or only strength/stabilization exercises or stretching is planned on these days.


This training plan includes tests to determine your ideal training zones and ways to monitor them. The results should guarantee that the individual is training the correct zones and accurate training load.


A classic 3:1 training cycle is planned; 3 build-up weeks are followed by a fourth recovery week.


The load control is monitored different ways, running and biking by the heart rate, when swimming by feeling.


 


Why is our plan the right one?


You get:
- each training session for swimming, cycling and running contains detailed training guidelines.
- the structured workouts for cycling and running can be exported to a compatible devices and guide you through your training
- access to our FAQ’s, detailed instructions and documentation on how to train with this training plan successfully
- instructions for adjusting to a different race or training day
- full email support from our coaching team

The plan has been tested and proven many times, it can even be used as often as you like.


Our guarantee:


Money back or exchange the plan for an alternative plan within the first 14 days of purchase


Testimonials:


As a newcomer at the Long Distance, the chosen Beginner plan was perfect for me, even if I missed a training session now and then, it worked out great and I never felt overburdened. The units were enjoyable and brought me safely to my goal. I would always recommend the plans to others.
-
Nadine Peters  - Ostseeman - Long Distance Triathlon


Read more testimonials at hour website.


About the author:


Our passion is endurance sports, for almost 20 years. I have been coaching a wide variety of athletes, whether triathlon beginners or long distance athletes, everyone is 100% coached to achieve their goal.
The experience as a coach, former professional triathlete and graduate sports scientist is incorporated into the training and will benefit you as an athlete.
In a team with Pete Ventura we support athletes in  Europe, US and America.


More information:


www.sportsandtraining.com
Questions and e-mail: support@sportsandtranining.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:09 hrs 1:50 hrs
3:06 hrs 3:05 hrs
1:04 hrs 1:00 hrs
0:28 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
2:09 hrs 1:50 hrs
3:06 hrs 3:05 hrs
1:04 hrs 1:00 hrs
0:28 hrs 0:15 hrs

Training Load By Week


Takao Mühmel

Training mit System

German Engineering meets American platform.

As a German based Triathlon Coach and former professional Triathlete. I've been working since 2001 as an endurance sport coach in Germany, USA, France and Spain.
I'm dedicated to precision, functionality and effective training methods.

Enhance your performance - The results will speak for themselves.

Sample Day 1

0:15:00
15TSS
Strength & Stretching

Strength & Stretching

Sample Day 2

1:00:00
41.97TSS
Z3 Intervals; 11min Z2 - 1min Z3/Z4/Z3

see workout details
1.
- Warm Up
5 min @ 60-67 % of Threshold Heart Rate

2.
- Active - Z2
11 min @ 70-82 % of Threshold Heart Rate

- Medium - Z3
1 min @ 84-93 % of Threshold Heart Rate

- Active - Z2
11 min @ 70-82 % of Threshold Heart Rate

- Hard - Z4
1 min @ 95-104 % of Threshold Heart Rate

- Active - Z2
11 min @ 72-82 % of Threshold Heart Rate

- Medium - Z3
1 min @ 84-93 % of Threshold Heart Rate

- Active - Z2
11 min @ 70-82 % of Threshold Heart Rate


3.
Cool Down
8 min @ 60-67 % of Threshold Heart Rate

Sample Day 3

0:35:00
32.3TSS
Intervals Z4; 7min Z2 - 1min Z4

see workout details
1.
Warm Up
5 min @ 70-82 % of Threshold Heart Rate

2.
Repeat 3 times
- Active - Z2
7 min @ 85-88 % of Threshold Heart Rate
- Hard - Z3
1 min @ 95-99 % of Threshold Heart Rate

3. Cool Down
6 min @ 70-82 % of Threshold Heart Rate

Sample Day 4

0:30:00
700m
25.6TSS
4 x50, 3 x100,

1. 1 x 100 Warm Up;
2. 4 x 50 (25 sprint + 25 easy), rest 30 sec.;
3. 3 x 100 (50 medium - 50 accelertion), rest 20 sec.;
4. 1 x 100 Cool Down;

Sample Day 5

0:15:00
15TSS
Strength & Stretching

Strength & Stretching

Sample Day 6

1:15:00
55.2TSS
Z2 Intervals; 30min Z2 - 5min Z3

see workout details

1.
- Warm Up
5 min @ 60-67 % of Threshold Heart Rate

2.
Repeat 2 times
- Active - Z2
25 min @ 70-82 % of Threshold Heart Rate
- Medium - Z3
5 min @ 84-93 % of Threshold Heart Rate

3.
Repeat 2 times
- Active - Z2
2 min @ 70-82 % of Threshold Heart Rate
- Technique drill
30 sec @ 70-93 % of Threshold Heart Rate

4.
Cool Down
5 min @ 60-67 % of Threshold Heart Rate

Sample Day 7

0:30:00
700m
25.6TSS
3 x100, 1 x100

1. 1 x 200 Warm Up, do nice turns;
2. 3 x 100 pull, rest 20 sec.
- # 1 easy,
- # 2 medium,
- # 3 hard;
3. 1 x 100 (25 sprint - 50 easy - 25 sprint), rest 20 sec
4. 1 x 100 Cool down;, 50 no free;

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