White Lake 1/2 IM--novice

Average Weekly Training Hours 08:10
Training Load By Week
Average Weekly Training Hours 08:10
Training Load By Week

This 10-week plan is for the triathlete who has completed sprint and Olympic distance races and is looking to step up to the ½ iron distance. The White Lake 1/2 is a great choice for your first 1/2, as it is VERY flat. Before starting this plan you are capable of swimming 3 times per week from 45 to 60 minutes per session, able to cycle comfortably for at least 90 minutes and should have several 60 minute runs under your belt. Up to this point in your schedule you should be completing about 7 to 9 hours of training per week.

Sample Day 2
0:45:00
1463m

WU: Start slow and gradually build pace/effort.
6 x 50 done as 25 swim, 25 kick
6 x 50 done as 25 drill (your limiter), 25 swim
MS: 4 x 200 (10”) moderate pace.
CD: 200 easy. Stretch out your stroke
Total 1600

Sample Day 2
0:30:00

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 3
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 3
0:15:00
Quick cadence transition run

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Sample Day 4
0:45:00
1554m

WU:
300 swim easy.
6 x 50 done as 25 drill and 25 swim.
MS:
5 x 100 (20”) #1 is easy. Descending time for each interval.
Rest 1-2 minutes.
2 x 100 (20”) each same pace as #5 of first set.
200 kick steady effort--fins okay.
CD: 200 easy pull.
Total: 1700

Sample Day 4
0:30:00

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 5
1:00:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Karen Buxton
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Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com