Mid/Long Distance Triathlon - 14 Week Beginner / Intermediate
Author
Erin Truslow
All plans by this CoachLength
14 Weeks
Typical Week
3 Bike, 1 Strength, 2 Other, 3 Swim, 3 Run, 1 Day Off, 3 Custom, 1 Brick
Longest Workout
0:30 hrs swim
2:30 hrs bike
0:55 hrs run
Plan Specs
triathlon half ironman beginner intermediate
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Summary
This 14 week beginner to intermediate mid/long distance training plan will includes a solid build with regular recovery weeks. Assuming athletes has basic knowledge of swim drills, has access to a track for speed work days and a trainer for occasional indoor bike workouts. (Most Trainer Ride workouts can be transferred to the road). Treadmill runs are included as well and match up to the Treadmill Workouts ebook on iTunes written by Coach Erin Truslow. Test weeks every 4 weeks for you to track your progress. If you have questions feel free to contact the coach erin@bigpistachio.com. This program will get you to the finish line of your next mid/long distance triathlon. Be sure to treat your body with kindness post hard workouts with stretching, rolling, massage, ice baths, cryo or your favorite way to recover. See you at the finish line!
Stats
Sample Day 1
WU: for 5 - 10 min at easy pace Test: Find a heavy Race Pace effort gear and ride for 5 miles. Cool Down for 5 min post. ONLY record the time it took you to do the 5 miles!
Sample Day 1
Do each exercise for 1 minute, with a maximum of 30 sec rest between exercises and 1 min rest between sets. Start with one set, build to 3.
Sample Day 2
WU: for approx 300 yards or 5 min Swim consistent, no stopping for 875 yard, or 800 meters depending on pool. CD: for 100 yards. ONLY record the 1/2 mile swim time.
Sample Day 2
Warm up for 10 min. Then recover till HR drops to Zone 1 Run 1 mile (on track) as fast as you can. Cool down for 5 min. ONLY record your 1 mile time.
Sample Day 4
Sample Day 4
Do each exercise for 1 minute, with a maximum of 30 sec rest between exercises and 1 min rest between sets. Start with one set, build to 3.
Sample Day 4
Do clam shells, toe down, heel down, kneeling hurdles forward, backward on both sides minimum. If time for more do standing leg swings and standing hurdlers.