Alison Freeman: USA Triathlon Level III & TrainingPeaks Level 2 Certified Triathlon Coach
STRUCTURED PLANS. PROVEN RESULTS.
Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.
About the Plan:
This 20 week program is an Intermediate Plan for full-distance triathletes. This plan is a good fit if you have successfully completed at least one half-distance race in less than 6:00 OR have successfully completed at least one full-distance race in less than 13:00 prior to beginning this plan, and you are looking for a strong performance on race day.
A typical week has 2 swims (a 3rd is optional), 3 bikes, 3 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays beginning with week 5. One race simulation day is included in week 16. There are benchmark workouts in weeks 5 and 13 to update your training zones.
Workout Distances & Durations:
Prior to starting this plan, you should have a good base of an average of 9-10 hours of weekly training for the past four weeks.
The first week of the plan includes 8 hours 40 minutes of training, plus two 45 minute strength sessions:
- 4300 yards/meters of swimming / 2200 yards/meters as your longest swim
- 4 hours of cycling / 2 hours as your longest bike
- 3 hours of running / 1 hour 20 minutes as your longest run
You will build in your max week to 17 hours 20 minutes of training, plus two 45 minute strength sessions:
- 7600 yards/meters of swimming / 4600 yards/meters as your longest swim
- 8 hours 45 minutes of cycling / 6 hours as your longest bike
- 5 hours 50 minutes of running / 2 hours 30 minutes as your longest run
All Workouts Are Structured Workouts!
The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or power targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as TP Virtual and Zwift.
Take your training further with Coach Alison's book, Unlocking Triathlon
Unlocking Triathlon supplements the training plan with discussions of skill development across all three sports, detailed information on fueling and hydrating for training and racing, coaching guidance from plan start to finish, and detailed race day prep. The training plan plus the book provides the complete package to set you up for success on race day.
Have questions?
Email Coach Alison.
I am a USAT Level III Certified Coach based out of Boulder, Colorado. I specialize in working with athletes new to triathlon or to long-course (70.3 and Ironman) racing. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! - as well as in maximizing the efficiency of my athletes' training hours. All of this led to my book, Unlocking Triathlon, which was published in Fall 2026 by Human Kinetics.