Browse More Plans

Injury Prevention Focused Olympic Distance Plan - 20 weeks; Standard; Sunday Event

Browse More Plans

Injury Prevention Focused Olympic Distance Plan - 20 weeks; Standard; Sunday Event

Author

Alyssa Morrison OT, MBA

All plans by this Coach

Length

20 Weeks

Plan Description

Research suggests that between 70-90% of runners will get injured each year.  This statistic is slightly less for triathletes due to the cross-training nature.  However, injury is still very prevalent.   Therefore, the main goal of this training program is to provide you the opportunity to participate in the sport you love while minimizing your risk for injury.  Thankfully the effort you put into injury prevention strategies is the same focus that will provide you with greater speed and power.  Thus, participation in this training program is a win-win to foster optimal performance.  Injury be gone!

IS THIS TRAINING PROGRAM FOR YOU?

Designed for the intermediate Olympic distance triathlete, here are the specifics of the 20-week training program:
·      Progression through four build cycles and one race specific cycle, all followed by a recovery week.  5.25 hours (minimum) to 10.75 hours (maximum) time requirement per week prior to tapering and racing. 
·      Each week typically consists of 2 swim workouts, 2 bike workouts, 3-4 run workouts (including brick runs) and at least 2 strength training workouts.  One day per week, Friday, is designated as a day off.  However, this rest day can be flexible as your schedule requires and guidance is offered to adjust for this need.  
·      Injury prevention strategies are built into the workouts each day/week. Other training tools complement these workouts to minimize risk for injury and put the athlete in the position for greater speed and power. 
·      Training plan starts on a Monday. Therefore, it can be applied to start on any Monday or it can be set to end on race day. 
·      Training plan assumes your target race is on a Sunday.
·      Training plan uses common language and little to no abbreviations to try to decipher. 

WHAT LEVEL OF FITNESS IS REQUIRED?

·      Prior to beginning this training program, you should be able to complete a 30-minute or approximately 1200-yard (or meter) swim, 40-minute ride and a 20-minute run.  
·      Training program will build you up to 2800 yards (or meters), 7-8 miles of running and 35-40 miles of cycling.  
 
WHAT IS INCLUDED?

Purchase of this training plan includes the following:
·       25 question triathlon-specific Injury Prediction Calculator with complimentary strategies and tips to 'reduce your risk.'  
·       In-depth, instructional 30+ page Injury Prevention Athlete's Guide including injury prediction tips and injury prevention strategies and drills, as well as strength training routines.  For more details on what is included, please send an inquiry to review the Table of Contents.
·       Extensive, educational 70+ page Athlete’s Guide. For more details on what is included, please send an inquiry to review the Table of Contents.
·       Comprehensive Glut Activation Exercises document
·       Online, supplementary videos for swim and run drills and mechanics. 
·       Email access to the coach and author for questions, concerns or guidance. 
 
FURTHER QUESTIONS?

Please email Coach AJ at: AJ@MultisportinMotion.com or alyssajmorrison@gmail.com or visit us at www.multisportinmotion.com.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
02:26:00 01:20:00
Strength x3
00:58:00 00:20:00
Bike x2
02:27:00 02:30:00
Swim x2
01:42:00 01:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:26:00 01:20:00
Strength
00:58:00 00:20:00
Bike
02:27:00 02:30:00
Swim
01:42:00 01:15:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Alyssa (AJ) Morrison

Multisport In Motion

Multisport in Motion was created to put your goals in motion! Whether your dream is to race an Ironman or your goal is to break the running injury cycle, my mission is to guide you through this dynamic process. My holistic approach focuses on quality training for work-life-sport balance within your given parameters to strategically progress your goals. Through personalized virtual coaching, I will meet you where you are with vision and compassion.

What is your big dream or goal? ☺️


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$74.00 - Buy Now