Intermediate 5150 Triathlon Program - 9 hours Max - 12 weeks

Average Weekly Training Hours 08:00
Training Load By Week
Average Weekly Training Hours 08:00
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 46 minutes to a maximum of 09 hours and 17 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
26.7TSS
Bike Recovery

Easy Spin on the Indoor Trainer

Sample Day 1
0:43:00
2000m
Swim Test - CSS Test

Download attached PDF

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
1:02:00
75.7TSS
Run Test - 5km TT

Download attached PDF

WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

Sample Day 3
0:32:00
1500m
Swim Endurance

WU:
200m swim
200m kick
200m pullbouy
4 x 50m (25m drill, 25m steady swim)

MS:
6 x 100m @ CSS pace
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
1:15:00
75TSS
Bike Test - 20 min FTP

Download the PDF attached

WU:
20 min easy spinning

3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 min easy spin

MS:
1 x 5 mins (hard, but not so hard that you can't complete the effort)

1 x 10 mins easy

1 x 20 mins TT effort (like the previous 5-minute effort, keep in control, hard but steady, you don't want to over cook it and fail at the end)

LD:
15 mins easy spin

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

Easy Spin on the Indoor Trainer

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.