Full Distance Triathlon Training Plan for Women (Novice, 14 Weeks), Reusable + Starts Any Monday

Author

Krista Schultz, MEd, CSCS

All plans by this Coach

Length

14 Weeks

Typical Week

1 Day Off, 3 Swim, 3 Bike, 4 Run, 2 Strength

Longest Workout

1:40 hrs swim
5:00 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner intermediate hr based

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Summary

she does tri“It's never too late to be what you might have been.” - George Elliot

Especially designed for female age group triathletes with full time jobs and other commitments, the single goal of this 14-week training plan is to set you up for YOUR Full Distance Triathlon (2.4-mi swim / 112-mi bike / 26.2-mi run) SUCCESS on race day.

coach krista schultzHand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as an endurance athlete and coaching hundreds of other athletes to success.

Starting 14 weeks before your target race (week 1 is race week), this plan progresses through two base periods and one build period (16.5-18 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. During the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5 hours running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well.

Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 2.5 hours continuously
• Run: 80 minutes continuously or run/walk combination

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.com or email our team at: info@enduranceworks.com.

krista schultz coaching certifications

Please note: This plan assumes your target race is either Saturday or Sunday. You can start the plan any Monday or you can set the plan to end on the Sunday of race weekend.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:00
Training Load By Week
Average Weekly Training Hours: 12:00
Average Weekly Breakdown

Krista Schultz, MEd, CSCS

ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.

Back to Plan Details

Sample Day 1

1:10:00
Swim

W/U:
300 FR every 3rd length catch up free style

Main Set:
Pyramid FR (use pull buoy on odd intervals - e.g. 100, 300):
100, 200, 300, 400 steady, r20s
then
400, 300, 200, 100 steady, r15s

8 x 50 FR (25 fast, 25 easy), r15s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 1

1:00:00
Bike

Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.

Sample Day 2

0:45:00
Run Heart Rate Zone Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 3

1:00:00
Swim

W/U:
300 FR easy practice breathing both sides

Main Set:
4 x 500 steady (maintain same pace across all four), r30s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 3

1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 4

0:45:00
Swim Test

W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s

Main Set:

1 x 1000 FR time trial - as fast as you can but pace yourself, r60s

See "Swimming Field Test" at http://www.enduranceworks.net/resources/field-tests/ to calculate your swim training zones.

C/D: 200 easy CHOICE

Sample Day 4

0:40:00
Run

Z2. Focus on relaxing upper body.

Full Distance Triathlon Training Plan for Women (Novice, 14 Weeks), Reusable + Starts Any Monday

$127.00 - Buy Now