Novice 5150 Triathlon Program - 9 hours Max - 12 weeks

Average Weekly Training Hours 07:59
Training Load By Week
Average Weekly Training Hours 07:59
Training Load By Week

This training plan is designed for the time-crunched Intermediate 5150 participant who wants to successfully complete the event in their age group.
The program includes an initial TEST week. You will then build from week 2 to 10 week, taper down in week 11 for the race and have recovery week afterwards..

Training time builds from 7 hours and 34 minutes to a maximum of 09 hours and 23 minutes.

After completing the tests, please email your results to test@multisportcoaching.co.za .
Your training zones will be re-calculated and emailed to you.
This is a free service.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 1
0:45:00
20.8TSS
Bike Recovery

WU:
5 mins Z1

MS:
35 mins Z2

LD:
5 mins Z1

Sample Day 1
0:48:00
2000m
Swim Test - CSS Test

Download the PDF attached

WU: (Warm Up)
200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

Sample Day 2
0:51:00
85.4TSS
Run Test - MAF

Download the PDF attached

WU: (Warm Up)
10 mins jog
5 x 80m building "run throughs", walk back

MS: (Main Set)
3 x 1 Mile (4 laps of a track) @ 180 minus your age
2 mins walk between

LD: (Loosen Down)
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP
test@multisportcoaching.co.za

Sample Day 3
0:40:00
1500m
Swim Endurance

WU:
200m swim
200m kick
200m pullbouy
4x50m (25m drill,
25m steady swim)
MS:
6 x 100m
15 secs rest
LD:
100m easy swim

Sample Day 4
0:30:00
Walk

easy walk to ease the stiffness after the TT effort

Sample Day 4
0:45:00
85.4TSS
MAF BIKE TEST

WU: (Warm Up)
10 mins easy spin
5 x 60 secs building up to 110 rpm
60 secs easy between


MS: (Main Set)
3 x 10 mins @ 180 minus your age
2 mins easy spin between

LD: (Loosen Down)
5 mins easy spin

Sample Day 5
0:45:00
26.7TSS
Bike Recovery

WU:
5 mins Z1
MS:
35 mins Z2
LD:
5 mins Z1

Shamus Kreuger
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.