Intermediate Olympic- The Wilting Runner

Average Weekly Training Hours 07:47
Training Load By Week
Average Weekly Training Hours 07:47
Training Load By Week

• 15-week Training Plan for an intermediate level athlete training for an Olympic distance triathlon who struggles on the run portion of the race. • Starting Baselines: Assumes athlete can easily swim 5min continuously, run for one hour and ride 1.5 hours and has done so within the past month. • Average Training Volume 8 hours/week • Lowest Volume Training Week: 3 hours • Highest Volume Training Week: 10.5-12.5 hours

Sample Day 2
1:00:00
Heart Rate Test

Run Heart Rate Test-- On predictable terrain without stops:

Warmup: 20 min gradually increasing pace and effort

Test:
10 min gradually increasing pace to a race-like effort
20 min all-out effort. At the start of this 20min segment, hit "lap" or reset your HR monitor to get AVG HR for the 20 min all-out set. Make sure to hit "lap" or save the work when you finish the 20 min.

Warmdown: 10 min easy

Sample Day 5
1:00:00
Bike Heart Rate Test

Bike Heart Rate Test- on predictable terrain with no stops:

Warmup: 20 min gradually increasing pace and effort.

Test: 20 min all-out effort hitting "lap" on your hert rate monitor before and after or recording as a separate workout. Record Average HR for this period.

Warmdown- 10 min easy

Sample Day 7
0:45:00
Critical Swim Speed Test

Critical Swim Speed (CSS) Test

WarmUp- 4x100 Choice

Set 1-2x: 3x50 descending finish times (meaning that each 50 gets faster than the previous one.)

Test Set-
400 yard or meter time trial. Record time.
Easy swims, pulls and drills for 10 min.
200 yard or meter time trial. Record time.

Warmdown- 4x50 swim/kick/pull/swim

Sample Day 9
1:00:00
Foundation Run

1 hour on variable terrain

WarmUp- 15min gradually increasing pace and effort. Option to include 5min of favorite running drills.

Main Set- 40 min Z2

Warmdown- 5 min Z1 run to walk
Stretch

Sample Day 10
0:40:00
Continuous Swims 2x5

30-45min

WarmUp- Choice! (Suggested 4x100 swim/kick/drill/swim)

Main Set-
2x5-min continuous swims at an easy, sustainable pace. Rest 1:00-2:00

Warmdown- Choice! (Suggested 4x75 kick/drill/swim)

Sample Day 11
1:30:00
Foundation

1:30 on trainer or flats

WarmUp- 20 min gradually increasing pace and effort. Include 6x30-sec 1-leg drills.

Main Set-
1hour ride staying in Z2. Shoot for a cadence of 90rpm. If heart rate goes too high, first try reducing gearing. If heart rate still too high with easy gearing, slow cadence.

Warmdown- 10 min gradually reducing pace and effort to Z1.

Sample Day 11
0:10:00
Transition Run

After completing your ride, transition quickly to running off the bike. 10min Z2, followed by warmdown and stretch.

Sage Maaranen
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Sage Training Multisport

Sage Training is a Utah-based coaching service specializing in triathlon and endurance sports. Owner Sage Maaranen takes pride in helping build up individuals to be the best athletes they can be while maintaining a balanced life.