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16 week full distance 140.6 plan - Novice, mature, low fitness start point - reusable

Author

Peta Woodland

All plans by this Coach
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Length

16 Weeks

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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Plan Description

16 week plan perfect for athletes doing their first full distance 140.6. It's also great for those coming back from a lower level of fitness or mature athletes.

This program is designed to be sustainable around work & children etc.Energise coaching provides easily achievable, sustainable training programs. Double training days are kept to a minimum. Long Rides and runs are weekend focused.

Plan is based on time for run/cycle and approximate time/distance for swimming therefore the plan doesn't reflect the total distance. The plan is characterised by a slow build in training commitment, a 4 week peak period followed by a 2 week taper. Key preparation sessions are highlighted throughout the plan. There is provision in the program for those that prefer a walk/run strategy. Test sessions are included in the program periodically to review progress.

Please look under the work outs for help with terminology and exercise descriptions. Please email contact@energisecoaching.com.au with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with work and children while still achieving improvements in performance.

Required:
This plan is intended for athletes who have a goal to finish their first full distance event, mature athletes or those who are starting from a lower level of fitness. They should be able to swim for an hour, run for 1.0 hours, and cycle for 2 hour +.

Equipment required;
bike trainer
HR monitor/watch
pull bouy, swim paddles, fins



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:50 hrs 1:30 hrs
Run x3
2:55 hrs 2:30 hrs
Bike x3
5:17 hrs 6:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
2:50 hrs 1:30 hrs
Run
2:55 hrs 2:30 hrs
Bike
5:17 hrs 6:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.

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