Long course training plan - Beginner with email access to coach
Shannon BarrasAll plans by this Coach
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This plan is designed for the beginner triathlete. It assumes that you can currently swim 1000 yards, bike 30 miles and run 7 miles. It is a gradual build to race day. Both times and distances are listed. You can use one or the other to train. I prefer to train with mileage, but many coaches use time. So, you are free to choose.
I have placed a rest day on Mondays. Some people prefer Fridays for their rest day. You are free to swap the two as your life needs require. Additionally, I have not added a strength training day. I do believe it is a very good idea to have strength training in your plan. You can do this one of two ways, as I see it. Each morning wake up and do a few things to help you get stronger - 10 push ups, 10 sit ups, 10 squats, planks for 30 secs times 5, etc. Or you can pick one day a week, not your rest day, and incorporate an hour of strength training. Either way, it will help you to stay health and prevent injury.
If you have questions about the plan feel free to contact me. firstname.lastname@example.org or www.3sportcoaching.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:52 hrs||3:45 hrs|
|0:53 hrs||0:50 hrs|
|2:05 hrs||2:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:52 hrs||3:45 hrs|
||0:53 hrs||0:50 hrs|
||2:05 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: