Injury Prevention Focused Iron (IM) Distance Triathlon Plan - 24 weeks; Standard; Saturday Event

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:24

Research suggests that between 70-90% of runners will get injured each year.  This statistic is slightly less for triathletes due to the cross-training nature.  However, injury is still very prevalent.   Therefore, the main goal of this training program is to provide you the opportunity to participate in the sport you love while minimizing your risk for injury.  Thankfully the effort you put into injury prevention strategies is the same focus that will provide you with greater speed and power.  Thus, participation in this training program is a win-win to foster optimal performance.  Injury be gone!


Designed for the standard Iron (IM) triathlete, here are the specifics of the 24-week training program:
·      Progression through four build cycles and two race specific cycle, all followed by a recovery week.  8 hours (minimum) to 18.5 hours (maximum) time requirement per week prior to a three-week taper and your race. 
·      Each week typically consists of 2-3 swim workouts, 2-3 bike workouts, 3-4 run workouts and at least 2 strength training workouts.  One day per week, Friday, is designated as a day off.  However, this rest day can be flexible as your schedule requires and guidance is offered to adjust for this need.  
·      Injury prevention strategies are built into the workouts each day/week. Other training tools complement these workouts to minimize risk for injury and put the athlete in the position for greater speed and power. 
·      Training plan starts on a Monday. Therefore, it can be applied to start on any Monday or it can be set to end on race day. 
·      Training plan assumes your target race is on a Saturday.
·      Training plan uses common language and little to no abbreviations to try to decipher.


·      Prior to beginning this training program, you should be able to complete a 50-minute or approximately 2000-yard (or meter) swim, 60-minute ride and a 30-minute run.  
·      Training program will build you up to 4500 yards (or meters), 18+ miles of running and 110 miles of cycling.  

Purchase of this training plan includes the following:
·       25 question triathlon-specific Injury Prediction Calculator with complimentary strategies and tips to 'reduce your risk.'  
·       In-depth, instructional 30+ page Injury Prevention Athlete's Guide including injury prediction tips and injury prevention strategies and drills, as well as strength training routines.  For more details on what is included, please send an inquiry to review the Table of Contents.
·       Extensive, educational 70+ page Athlete’s Guide. For more details on what is included, please send an inquiry to review the Table of Contents.
·       Comprehensive Glut Activation Exercises document
·       Online, supplementary videos for swim and run drills and mechanics. 
·       Email access to the coach and author for questions, concerns or guidance. 

Please email Coach AJ (Full Biography) at: or or visit us at 

Sample Day 1
Swim TT: Assess Fitness

Warm up: 200 swim/200 pull
Drill Set: 8 x 50 drill/swim by 25, 15 sec rest
Main Set: 1000 yd TT (time trial) for time.
Cool down: 200 choice

This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 1
Strength Training

Current glut activation exercises, as well as functional strength training routine.

Sample Day 2
Bike Lactate (LT) Test

Your training "heart rate zones" will be based off your lactate threshold. Since "blood lactate" laboratory tests are typically cost and time prohibitive, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest, consistent effort and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT.
Sometimes people exercise too hard or not hard enough for this test (start out too hard and then fade or begin too conservative and end with extra energy reserves). For ideal execution, follow this simple rule: your pace should be the same at the end as at the beginning. This is not an easy skill. However the better you are able execute your pacing for the baseline tests, the better you will execute on race day.

If your legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going too hard!

If you complete the 30 minute effort without feeling that you 'gave it all' that you could have or you still have energy reserves, then you did not push hard enough. This effort should be about an 8 or 9 on a 1-10 scale, if 10 is the hardest and 1 is the easiest.
30-Minute Time Trial for Estimating LT
You will need a heart rate monitor synced to your sports watch.
Warm up for 10-15 minutes or whatever you need to be properly warmed up to minimize injury.
Begin exercise on a repeatable course such as an indoor trainer or flat outdoor terrain, and work up to the your maximum *sustainable* intensity within the first 10 minutes. Hit the 'lap' button.
Record your average heart rate for the last 20 minutes.
This average heart rate figure is your estimated heart rate at your lactate threshold (LT). Use this number to determine your HR zones in Training Peaks.
Finish out the remainder of your time with easy, zone 1-2 spinning. Cool down and roll.

Sample Day 3
Zipper Drill Workout

Warm up: 200 swim/200 pull/100 kick
Drill Set: 4 x 50 as 25 zipper drill/25 swim
Main Set:
6 x 50 odds stretch/evens sprint, rest 15 sec
4 x 50 as 25 zipper drill, 25 swim; rest 10 sec
1 x 300 pull focusing on incorporating zipper drill into your normal stroke, rest 20 sec
4 x 50 as 25 zipper drill, 25 swim; rest 10 sec
1 x 300 swim focusing on incorporating zipper drill into your normal stroke, rest 20 sec
Cool down: 200 choice

Sample Day 3
Strength Training

Current glut activation exercises, as well as functional strength training routine.

Sample Day 4
Form Focused Run - Landing Underneath Hips

What we are trying to achieve here is striking under your hips. This is efficient form that will minimize risk for injury, as well as produce increased power and speed.  This is achieved from striking under your center of mass (hips).

**Consider running with a metronome (download on smartphone) to cue for better form. Set the cadence to 85 and build up to 90 as you are able.  Increased cadence encourages the 'below on the hips' strike. Ideally you should focus on a mid foot strike where you roll and push off with your big toe. Mid foot strike, however, is a byproduct of a higher cadence turnover.

**Focus on proper arm swing (since your feet follow your arms). Please see Athlete's Guide for further details.

**Focus on a forward lean to encourage forward momentum and 'quieter' running.

**Focus on deep belly breathing instead of shallow chest breathing. Breathing helps your back maintain good body position.

After a full warm up including dynamic exercises, complete the remainder of the run in zone 2.

Cool down, stretch (calves, hip flexors and any other tight muscles), roll for optimal recovery.

Sample Day 4

After your run, do 4 x 10 second strides. Accelerate for the recommended time and then walk back for recovery. Cool down, roll and stretch.

Alyssa (AJ) Morrison
Multisport In Motion

Multisport training programs for novice to experienced athletes with an injury prevention focus.

Injury is devastating to an athlete’s physical and mental health. With an educational background and clinical practice in rehabilitating athletes, we understand the athlete’s need to overcome dysfunction, minimize injury and foster optimal performance.

Personalized training is also available for those athletes with a chronic injury history or desire for a more individualized approach.