Long-distance Triathlon Plan Beginner
Author
Kyle Main
All plans by this CoachLength
14 Weeks
Typical Week
3 Swim, 2 Run, 2 Bike, 1 Brick
Longest Workout
1:20 hrs swim
4:00 hrs bike
2:30 hrs run
Plan Specs
triathlon ironman beginner tss based
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Summary
14 week plan for the beginner athlete 10-15 hours per week
Stats
Sample Day 1
Warm up Set:
1 x 100 easy swimÂ
1 x 100 kick board & fins
Drill Set:
2 x 50 as 25 left arm 25 right arm fins 15 sec rest interval
4 x 25 as 25 scull 25 catch-up 10 sec rest interval
Main Set:
8 x 50 free steady zone 2 20 sec rest interval
2 x 50 pull- pull buoy 15 sec rest interval
Warm down Set:
1 x 100 easy
Sample Day 1
20 min run on soft surface (grass preferably) FOCUS on tall running with relaxed shoulders in zone 1
Sample Day 2
40 min cycle on flat course in zones 1 & 2
Sample Day 3
Warm up Set:
1 x 100 easy swim 20 sec rest
1 x 100 kick board & fins 20 sec rest
1 x 100 pull- pull buoy 20 sec rest
Drill Set:
4 x 50 with fins as 25 scull 25 left arm 25 right arm 25 catch-up 15 sec rest interval
Main Set:
4 x 100 free (fins if you are unable to do the set without) zone 2 20 sec rest interval
Warm down Set:
1 x 100 easy choice
Sample Day 3
25 min run in zone 1 & lower zone 2 breathing should be comfortable- if not then slow down.
Sample Day 4
1 hour bike workout as 10 min warm up, 5x 2 min standing, 2 min seated climb, 4 min fast paddling, 10 min easy
Sample Day 5
Warm up Set:
1 x 200 easy swim
Drill Set:
1 x 300 fins as 50 kick board 50 as 25 left 25 right arm
Main Set:
10 x 50 free no fins steady 15 sec rest interval (last 50 easy warm down)