14-week Louisville Full Training Plan

Author

Terry Wilson

All plans by this Coach

Length

14 Weeks

Typical Week

3 Swim, 1 Other, 4 Run, 3 Bike

Longest Workout

1:30 hrs swim
6:18 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman advanced

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:07
Training Load By Week
Average Weekly Training Hours: 13:07
Average Weekly Breakdown

Terry Wilson

Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I'm pursuing my degree in Kinesiology and will be going after my Masters in 2020.

Back to Plan Details

Sample Day 1

1:00:00
1646m
12.5TSS
1.0 - 20x25s + 10x50

200 easy warm up
-----
Drill set, 4 rounds, on 25s rest:
50 Pull with paddles
50 kick with fins
-----
Main Set, 20 rounds, on 30s rest:
25 yard All Out Sprint.
-----
Main Set 2, 10 Rounds on 40s Rest:
50 yards, All Out Sprint
-----
200 easy cool down

Sample Day 2

0:30:00
.5 - Easy Foundational Running

30 Minutes, easy running, if you think you're going to hard, you probably are. Easy Does it.

Sample Day 3

1:00:00
51.4TSS
1.0 - Big Single 3x3

5:30 Minutes easy to warm up
----
5 Rounds of:
30s Left Leg only Drill
15s Transtiion
30s Right Leg only Drill
15s Transition
-----
7 Rounds of:
3 Minutes Easy spinning cadence above 90
3 Minutes Big Gear cadence of 55-58
---
5 Minute cool down

Sample Day 3

0:10:00
.1 - 10 Minutes

See what the legs have in them and run for 10 minutes as hard as you can. Push for a solid 10 minutes.

Sample Day 4

0:30:00
.5 - Easy Foundational Running

30 Minutes, easy running, if you think you're going to hard, you probably are. Easy Does it.

Sample Day 5

2:30:00
45mi
45 Miles Outside

Ride for 45 Miles. During this ride hit four 5 Minute hard intervals and three 10 minute hard intervals. Nail your nutrition and Hydration.

Sample Day 5

0:10:00
.1 - 10 Minutes

See what the legs have in them and run for 10 minutes as hard as you can. Push for a solid 10 minutes.

14-week Louisville Full Training Plan

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