13 Week 140.6

Average Weekly Training Hours 11:32
Training Load By Week
Average Weekly Training Hours 11:32
Training Load By Week

For the beginner/intermediate Triathlete with a strong base and limited time to train. This plan works for athletes who have completed an early season 70.3 and have a late season 140.6 planned. For example: a June 70.3 and October 140.6. Focus is placed on diversifying workouts effectively with 3:1 build:recovery week periodization. Train smart and stay healthy with this plan and enjoy a strong finish on race day.

Sample Day 1
1:00:00
Run: Interval 60

Easy, zone 3-5, 10-sec intervals on 4-min

Sample Day 1
0:30:00
Full Body #2

This workout has been created to target fundamental muscle groups used by runners and triathletes. The progression should be followed as listed as warmup and movement preparation are followed by strengthening. Exercises are paired and should be alternated within each pairing. Two - Three sets of each pairing should be performed. Form and functional use of muscle groups should be considered throughout the program. Set#1 Side Lying Thoracic Rotation x 5 (each side) Active Straight Leg Raise w/ one leg on stretch x 8 (each side) Set #2 Side Lying Leg Lifts x 10 (each side ) (w/ weight as progression) Prone Leg lifts x 10 (each side) (on knees & elbows as progression) Set #3 Push-ups on Knees (ALL ABOUT FORM) x 10 Forward Lunge x 10 (each side) Set#4 SL Heel Raises x 10 (each side) SL Lat Pull Down w/ Theraband x 6 (each leg) Set#5 Goblet Squat x 10 Plank x 30s (on hand as progression) Set#6 Lateral Band Walks w/ Theraband around ankles x 6 steps (each direction) SL Curl to Shoulder Press w/ light dumbell x 8 (alternating opposite feet/hands)

Sample Day 2
1:00:00
Bike: 60-min, intervals

60min, zone 2-4, add intervals (5-7 mins) at increased intensity

Sample Day 2
0:30:00
Run: Easy 30

Easy Run, zone 2-3

Sample Day 3
0:20:00
Abdominal Routine

Perform Exercises as a Circuit, one set of each, and repeat. Conscious awareness of biomechanics should be considered throughout exercises. Focus on abdominal activation for spinal support and glute activation when appropriate. Bridging (SL/DL): 3 x 15-20 Heel Tapping from Table Top: 3 x 15-20 Mountain Climbers (Knee to elbow + opposite): 3 x 8-12 Plank on Elbows w/ alternating leg lifts: 3 x 8-12 Bird-Dog (from high-plank): 3 x 8-12

Sample Day 3
0:45:00
Swim: 3x500

WU:4x50 MS:3x500, 1-min rest between, zone 3-4

Sample Day 4
2:00:00
Run: Endurance Build 120

Endurance build, 120-min, focus on form, cadence, and breathing

Adam Goodrich, CSCS, USAT, FMSC

Conservative training plans for endurance athletes in search of a program focused on preventing injuries. When you are injured, you have nothing. When you are functionally sound, you can optimize fitness, then achieve your training and race potential.
Use these plans to train strong and smart, and to keep time in your schedule for your friends and family.