24 Week Long Course 140.6 Beginner Plan
Author: Andrew Dollar
Length: 24 Weeks
Tags: triathlon, ironman
Typical Week: 2 Swim, 3 Run, 2 Bike, 1 Day Off
Longest Workout:
1:25 hrs swim
6:30 hrs bike
2:30 hrs run
Author: Andrew Dollar
Length: 24 Weeks
Tags: triathlon, ironman
Typical Week: 2 Swim, 3 Run, 2 Bike, 1 Day Off
Longest Workout:
1:25 hrs swim
6:30 hrs bike
2:30 hrs run
24 Week Long Course 140.6 Beginner Plan
This plan is intended for an inexperienced or first time Long Course 140.6 athlete. The plan prescribes training based off heartrate zones and/or rate of perceived exertion (RPE). It also includes periodic field testing to help the athlete define zones and effort.
This plan makes the following assumptions about an athletes fitness level: Ability to swim a 1500y workout, ride 25-30 consecutive miles and run at least 40 minutes.
Warmup: 300 easy; 4x50 (25 build/25 easy)
Main Set: #1) 4x50 (25 fingertip drill/25 swim),
#2) 2x150 easy on 20" rest
#3) 6x75 moderateon 15" rest
CD:: 100 easy,
Nice, easy run. Focus on keeping good running posture. Effort level should remain in z2, no higher than 75%
Nice, easy run. Focus on keeping good running posture. Effort level should remain in z2, no higher than 75%
Midweek rides are a great opportunity to add extra mileage. Keep these rides at an aerobic level (zone 2 or 65-75%)
WU: 300 easy, 6x50 drill/swim,
2x100 DPS all (R:10)
MS: 200 moderate ,
2 x 50 easy,
2 x 200 moderate
2 x 50 easy
200 moderate
All on 15" Rest
CD: 200 easy
Nice, easy run. Focus on keeping good running posture. Effort level should remain in z2, no higher than 75%
Long rides are great opportunities to push your comfort level. Keep the riding at a sustained aerobic effort (zone 2, 65-75%). Focus your efforts on good cycling posture and continous effort.
I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.