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16 Week Long Course Program (Intermediate-Advanced)

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16 Week Long Course Program (Intermediate-Advanced)


Owain Matthews

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16 Weeks

Plan Description

My 16 week Long Course training program is designed for an intermediate to advanced age group athlete who has completed at least one half distance event and is looking to work towards an Iron Distance Performance Goal (time or position based).

You should be able to comfortable swim 2500m, cycle 2 hours and run 1 hour before beginning this training plan. The plan builds from 9-17 hours/ week and consists of 1-2 training sessions per day.

For additional fee you can gain access to me via email/ skype as your coach.

I hope you choose to access this plan and make a start to working towards your Long Course goal.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:28:00 02:30:00
Bike x3
05:38:00 06:00:00
Swim x2
02:11:00 01:15:00
Day Off x1
—— ——
Strength x1
00:21:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
03:28:00 02:30:00
05:38:00 06:00:00
02:11:00 01:15:00
Day Off
—— ——
00:21:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Owain Matthews

Energy Link Performance Coaching

I am an accredited Triathlon Australia Performance Coach, working with Energy Link Performance Coaching in Sydney Australia. I have a passion for sport and as a Triathlete, Coach, Father and Husband I've always sought the challenges that training, competition and a healthy, balanced lifestyle provide people.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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