Long Course Triathlon - Advanced - 12 Weeks
Craig NeedhamAll plans by this Coach
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This plan is designed for advanced amateur athletes aiming to compete at Half Iron-Distance events. At this point, you should be able to swim 2.5km with rest, ride for 3 hours and run for 1.5 hrs.
This improvement in your fitness and confidence will be evident as you progress.
The average training hours are approximately 10hrs per week, with the biggest week almost 14hrs. There are a mixture of 1-2 training sessions per day and always one day of rest per week.
Every 4th week is a rest week, although lighter activity will be planned for recovery,
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:14 hrs||1:10 hrs|
|2:34 hrs||3:20 hrs|
|1:23 hrs||2:00 hrs|
|3:04 hrs||3:30 hrs|
|0:48 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:14 hrs||1:10 hrs|
||2:34 hrs||3:20 hrs|
||1:23 hrs||2:00 hrs|
||3:04 hrs||3:30 hrs|
||0:48 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor