To break 10 hours in a long distance triathlon, is the goal of many age group athletes. It takes a dedicated athlete that has the strength and technical ability across all 3 sports. This 16 week program aims to provide the key sessions that I have used to help literally hundreds of athletes easily break 10 hours, and often times go on to Kona qualify as well.
This program makes some assumptions as to the type of athlete that would be suited to this program. It is rare that a beginner would use this program, and generally the athlete would have easily broken 5 hours in a Half distance in the past. Statistically speaking, if an athlete cannot break 5 hours for a Half, it is rare they will break 10 hours for a Full distance. The program also assumes a training history whereby the athlete is competent across swim, bike and run. This doesn't necessarily mean strong, but assumes that a 3km swim set, a 3 hour ride and a 75 minute run would all present no issue to the athlete.
The program has detailed notes and descriptions for all sessions, including a weekly note about what the goal of the week is and some training tips and thoughts on how to execute the week well. The program is 16 weeks in length, follows a traditional periodization model of 3 weeks build with 1 week recovery and each 4 week block has a specific theme or goal training adaptation as follows:
1. weeks 1 - 4 are base miles combined with neuromuscular work
2. weeks 5 - 8 are a combination of Vo2max work and strength endurance
3. weeks 9 - 12 are a combination of threshold work and smaller race specific efforts
4. weeks 13 - 15 are a dedicated Competition phase
There are 2 testing weeks in week 4 and week 9. These are to ensure that your zones remain correct so that the structured workouts are appropriate.
Enjoy and please let me know if you have any questions.
Cheers,
Chris
PB3 is a endurance and multi-sport squad coached by Sports Scientist and Nationally accredited Performance coach Chris Hanrahan, with almost 25 years coaching experience. The focus is on high performance excellence in swim, bike and run. We coach goal oriented professional and age group athletes looking to transition from good to great in endurance sports. Personalized programming with a focus on exercise science and constant feedback ensures that athletes perform at their best, in great health