5150 Beginner - 10 weeks - 9 hours Max

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

10 week training program for 5150 / Olympic Distance races. Maximum training hours per week: 9 hours. Weekly sessions: 10. 3 Swim sessions. 3 Bike sessions. 3 Run sessions. 1 Brick session. Longest training session: 2 hours 04 minutes. The program includes: 1 Test Week - Complete the Submaximal Tests and forward your results to us. We will calculate your Training Zones to use in the following weeks. 9 Training Weeks - Split into 3 Training Blocks; Building from 7 hours 17 minutes in Week 1 to a maximum of 9 hours in week 9. 1 Taper Week - Race week; final preparations and tips for race day. 1 Recovery Week - You can't just stop after the big race; some easy sessions to keep you going and help you recover.

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
0:55:00
2000m
Swim CSS Test

WU: 
200m swim
200m kick
4 x 50m building to race pace on 60 secs
MS: 
400m TT
200m easy swim
100m easy backstroke
200m TT
LD: 
500m easy swim

*send TT times ASAP
**if possible, take split times for every 100m in the TT's

coach@multisportcoaching.co.za

Sample Day 2
0:51:00
85.4TSS
MAF RUN TEST

WU:
10 mins Warm Up jog
5 x 80m building "run throughs", walk back
MS:
3 x 1 Mile (4 laps of a track) @ 180 minus your age 2 mins walk between
LD:
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.
coach@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
0:45:00
85.4TSS
MAF BIKE TEST

WU:
10 mins Warm Up Spin
5 x 60s building up to 110 rpm, 60s easy between.
MS:
3 x 10mins @ 180 minus your age, 2 mins easy spin between.
LD:
5 mins easy jog

Sample Day 4
0:30:00
Walk

easy walk to ease the stiffness after the TT effort

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.