TRIATHLON (140.6) - 30 Weeks

Average Weekly Training Hours 10:29
Training Load By Week
Average Weekly Training Hours 10:29
Training Load By Week

This 30 week training plan is geared towards the intermediate triathlete who will be starting the 140.6 triathlon distance 30 weeks from now. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should be able to swim 2000 yards, bike 20 miles and run 5 miles prior to starting this plan. The plan was developed by Kim Welk, endurance coach, certified personal trainer, endurance athlete, and Ironman finisher.

NOTES:
Install into TrainingPeaks using Event Date as end date. TP will properly install for 30 weeks out from the date

Reach out to Plan Author to learn about group training events and on-sight coaching at specific races included with your plan purchase

Sample Day 2
1:00:00
1829m
200's (4) & 100's (5)

WARM UP:
200 FR -- BUILD intensity to RPE 6-7
4 x 75 FR (middle 25 Kick) RI :10

MAIN SET
4 x 200 FR RPE 7.5 RI :20
5 x 100 FR RPE 7.5 RI :10

COOL DOWN
200 FR easy, Kick every third 25

Sample Day 3
1:00:00
15mi
COURSE RIDE

WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.

10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.

Sample Day 4
0:50:00
5mi
TRACK

Track workouts can be completed on a track, treadmill or open road

15:00 warm up, as follows:
3:00 RPE <6
5:00 RPE 6-7
7:00 RPE 7

30:00 Run RPE 7.5

TRACK:
-- 1 lap RPE 7.5 (GOAL CADENCE 80-85 SPM)
-- 1/2 lap recovery jog RPE 6-7

COOL DOWN
Jog/Walk - return RPE to 5

Sample Day 5
1:00:00
1829m
2x450

WARM UP
300 Swim
100 Kick
200 Pull
4 x 75 DRILL
(25 right arm only / 25 left arm only / 25 Swim) RI :10

MAIN SET
2 x 450 FR alternate (50 RPE 7 / 25 RPE 8.5+)
RI :30

COOL DOWN
200 CHOICE

Sample Day 6
1:45:00
25mi
COURSE RIDE

WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.

10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.

Sample Day 7
1:10:00
7mi
LONG RUN

Long, steady distance run.
Goal is to keep RPE in the 7-8 range

Sample Day 9
1:00:00
1829m

WARM UP
200 FR
200 KICK with FINS
200 PULL

MAIN SET
2 x 600 FR RI :30 - #1 RPE 7, #2 RPE 8

COOL DOWN
4 x 50 FR RI :10 RPE 6

Kim Welk
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Team W Coaching

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.