Designed for: the advanced, experienced, and committed triathlete. This program is designed to optimize your elite performance but is a little more time consuming. This is what it takes to be on the top of the amateur and age group ranks; are you ready?
Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
3 sets of 12 mins in Zone 4
Pattern is: 2 miles build to Steady then (2x) 4/1 - 4 miles slightly faster than marathon pace, 1 mile let HR drop at least 10 bpm. Slightly faster than Race Pace means 8-15s per mile quicker than likely pace on race day. Base your target pace on reality! Heart rate should not leave the top of your Z3 heart rate zone.
30 mins easy Z1 3 x 15 mins Steady Z2 with 5 mins easy between each 30 mins Z1 balance walk as needed to maintain HR cap
1 mile easy warm up 6 x 1 mile efforts descending by 5sec/mile starting at Threshold/10k pace with 1 minute rest between each 1 mile easy cooldown
3 miles build to Steady Z2 pace; then Pattern is: (3x) 3 miles slightly faster than Race Pace followed by 1 mile run 1 minute per mile slower than Race Pace; use choice Cool Down easy. Slightly faster than Race Pace means 8-15s per mile quicker than likely pace on race day. Base your target pace on reality! Heart rate should not leave the top of your Mod-Hard Z3 heart rate zone.
1 mile easy WU 3 x 2 mile loops 1. Z2 Steady 2. Z3 Tempo 3. Z4 Threshold 1 mile easy cooldown
Running of all kinds on the track. Grab a big drink in between big sections.