Craig Alexander's Sansego Half Distance Training Plan. (Intermediate/Advanced)
Craig Alexander's Sansego Half Distance Training Plan. (Intermediate/Advanced)
Author
Craig Alexander
Length
18 Weeks
Plan Description
This is an 18 week Half Distance training plan that I designed for Intermediate to Advanced level athletes (even those wanting to be competitive in their age group and qualify for World Championships), incorporating many of my training and programming principles as well as my exact, specific Half Distance Race Simulations and key Half Distance sessions.
It is based around approximately 8-16hr per week of training time, depending on the training phase (with the average weekly time for the entire program being 12hr per week) and is suitable for a range of athlete ability levels, as training intensities are prescribed using Rate of Perceived Exertion (RPE), Functional Threshold Power (FTP) and Heart Rate (HR) to individualise.
The sessions are accompanied by a description, important notes and training tips or key focus areas/points.
Prior to starting this plan, you should be able to complete 30min of swimming, 2hr of cycling and 1hr of running. These would be the base requirements to maximise and get the most out of this training plan.
Good Luck!
Crowie.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:22:00 | 04:00:00 |
|
Run
x3
|
02:47:00 | 02:00:00 |
|
Swim
x3
|
02:34:00 | 01:15:00 |
|
Strength
x2
|
01:02:00 | 00:35:00 |
|
Brick
x1
|
00:29:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:22:00 | 04:00:00 | |
|
|
02:47:00 | 02:00:00 | |
|
|
02:34:00 | 01:15:00 | |
|
|
01:02:00 | 00:35:00 | |
|
|
00:29:00 | 01:00:00 |
Training Load By Week
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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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