24 Week Long Course 140.6 Beginner Plan
Author
Andrew Dollar
All plans by this CoachLength
24 Weeks
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
Plan Specs
triathlon ironman beginner
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Summary
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.
Stats
Sample Day 1
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,
Sample Day 1
Nice, easy run. Focus on keeping good running posture. Effort level should remain in z2, no higher than 75%
Sample Day 2
Nice, easy run. Focus on keeping good running posture. Effort level should remain in z2, no higher than 75%
Sample Day 3
Midweek rides are a great opportunity to add extra mileage. Keep these rides at an aerobic level (zone 2 or 65-75%)
Sample Day 4
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
Sample Day 4
Nice, easy run. Focus on keeping good running posture. Effort level should remain in z2, no higher than 75%
Sample Day 6
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.