Intermediate Olympic- The Wilting Runner
Author
Sage Training Multisport
All plans by this CoachLength
15 Weeks
Typical Week
1 Day Off, 4 Run, 2 Bike, 2 Swim
Longest Workout
1:00 hrs swim
3:00 hrs bike
1:40 hrs run
Plan Specs
triathlon olympic intermediate hr based
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Summary
• 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
Stats
Sample Day 1
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 4
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 6
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 8
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 9
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 10
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 10
After completing your ride, transition quickly to running off the bike. 10min Z2, followed by warmdown and stretch.