This plan is developed for the athlete who has completed a 1/2 IM distance triathlon and is looking for a program designed to increase his/her performance at a 1/2 IM Triathlon. This plan is 16 weeks in duration and consists of 2-3 workouts per week in each sport with 2 additional weight training sessions. The total volume is between 7-12 hours a week. The athlete should be able to swim 1500 yards in one session, bike for 2 hour in one session and run/walk for 60 minutes in one session. It is NOT essential that the triathlete be able to match these distance, but it is encouraged.
WU: 15-20' easy
MS: *DRILLS (to be done on soft surface, concentrate on exaggerated good form for each drill as opposed to speed). Drill distance is 50-60m, recovery is easy jog/walk back to start point. 1. High Knees 2. Butt Kickers 3. Skipping 4. Karaoke/Grapefines (1-2x each direction) 5. High Knees/Happy Feet (2-3x 50 yards with very high cadence) 6. Strides (fast but smooth running for 80-100m but with perfect form).
WU: 6x50 as drills by 25s
MS: 500 at T-pace (50”). 5x25 fast (20”). 400
at T-pace (40”). 4x25 fast (20”). 300 at T-pace
(30”). 3 x 25 fast (20”). 200 at T-pace (20”). 2 x
25 fast (20”). 100 at T-pace.
CD: 200 easy choice or kick.
Ride for 1-2h at 65% of FTP depending on how you feel. Stay light on the pedals
WU: 300 IM by 25's
MS: 5x200 at T-pace (30" rec), then 5x200 pull with paddles (15'' rec)
CD: 200 easy
Strength training: Squats, walking lunges, hamstring curls, leg press and quad extension. Bicep curls (standing and sitting), triceps extensions, lat pull down, dumb bell bench press, seated rows. 2-3 sets of 10-15 reps with a comfortably hard amount of weight (40-60% of max). When you are done with this, pick 8 different ab exercises and do each one for 1'' alternate through each of the 8 exercises for a total of 8'' of ab work.
WU: 10' easy
MS: 5x4' at 95% of FTP with 2' easy rec at 65%. Go immediately into the run
10' easy then 5x800 in Z3 with your recovery time equal to your work time for the 800s. 10' easy cool down