5150 Beginner - 10 weeks - 8.5 hours Max

Average Weekly Training Hours 06:56
Training Load By Week
Average Weekly Training Hours 06:56
Training Load By Week

10 Week Training Program for 5150 / Olympic Distance races. Includes: 1 Test Week 9 Training Weeks 1 Taper Week 1 Recovery Week 1 Rest Day per week

Sample Day 1
1:00:00
2000m
Swim Test CSS

WU: 
100m swim
100m kick
100m swim
100m kick
4 x 50m building to race pace on 60 secs
MS: 
This set will establish your “CSS-time.” 
400m TT
200m easy swim
100m backstroke easy
200m TT
LD: 
At and easy pace/effort swim 500m.

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

coach@multisportcoaching.co.za

Sample Day 2
5.59mi
Run Test 5km TT

WU:
2 km easy including a few 20-30sec surges (slight increase of pace)
MS:
Run 5km as hard as possible at a level you can maintain for the TT and record your average and maximum heart rate as well as time for the 5km.
LD:
2km  easy jog then stretch.

Email results ASAP.
coach@multisportcoaching.co.za

Sample Day 3
0:45:00
26.7TSS
Bike Recovery

Easy Spin on the Indoor Trainer

Sample Day 4
0:45:00
1600m
Swim Endurance

WU:
200m swim
100m kick
MS:
400m swim
4 x 50m (25m drill, 25m steady swim)
30 secs rest
repeat 2 times
LD:
100m easy swim

Sample Day 5
1:15:00
75TSS
Bike Test FTP

WU:
20 min easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 min easy spin
MS:
5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
LD:
15 mins easy spin

Send results ASAP
*record your Max and Average heart rate for the 20 min TT
** record your Max and Average power for the 20 min TT

coach@multisportcoaching.co.za

Sample Day 6
1:06:00
27TSS
Run Endurance

WU:
15 mins Z1
MS:
15 mins Z2
3 mins walk
15 mins Z1
15 mins Z2
LD:
3 mins walk

Sample Day 7
1:30:00
60TSS
Bike Endurance

Cycle 90 mins Z1 on the flats, Z2 on the hills

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.