WTC 12 Week Training Plan - Standard

Author

Shannon Ahern

All plans by this Coach

Length

13 Weeks

Typical Week

3 Swim, 2 Strength, 2 Bike, 4 Run, 1 Brick

Longest Workout

1:20 hrs swim
2:00 hrs bike
1:01 hrs run

Plan Specs

triathlon olympic beginner intermediate masters multi day tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is aimed at beginners to intermediate, it offers two sessions daily with a rest week every four weeks. This 12 week plan is tailored to ensure you can reach your desired goal for a standard distance triathlon in 12 weeks.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:56
Training Load By Week
Average Weekly Training Hours: 04:56
Average Weekly Breakdown

Shannon Ahern

Westside Triathlon Club

Shannon has been involved in coaching and competing in Triathlon since 2000. With the background of accredited Level 1 Triathlon coaching, degree in Human Movement Studies and post graduate qualifications in Exercise Physiology, Shannon is able to develop specific nutritional and performance programs for the all athletes of Westside Triathlon Club. His coaching philosophy is to create an environment that encourages everyone to achieve their full potential.

Back to Plan Details

Sample Day 1

0:29:55
45TSS
Core Strength

Use a combination of the below to make up 30 min. Finish with the Combo


4 x Prone bridge, hold 20sec (start position on toes and elbows, body is long spine straight)
4 x Supine bridge hold 20 sec (start position, laying on back, knees bent at 90 degrees, lift hips to have a straight line from knees to shoulders)
4 x Side bridge hold 20 sec (start position on your side, lift on to elbow, straight line on the side from shoulders to ankles, keep hips up)
10 x Elbow to push up (start position is prone hold, then lift one arm at a time tone in a push up position)
10 x Prone hold arms out front (start position push up, extend arm straight out in front, alternate each arm)
10 x Prone hold single leg lift (same a above, instead lift single leg alternating)
10 x Burpies
10 x Prone hold legs and arms moving in and out (start position same as above, lift one arm out straight, lift opposite leg hold for 5 sec and then alternate to other side)
10 x Prone hold knee to opposite elbow (start position is push up position, bring knee through to touch opposite elbow, alternate legs)
10 x V sit 10 sec hold

Combo 16 of each
- Sit up
- legs up at 90 degrees, sit up
- twist sit up, opposite elbow to opposite knee
- side to side, heel taps, lying on back, shoulders just off the ground, knees bent tapping heels with hands
- lying cycle.

Sample Day 2

0:52:30
73TSS
5 min Efforts

Sample Day 3

3.11mi
5k Increasing

If you drill into the pacing strategies of any endurance competitor, you quickly learn that the negative split is the fastest way to complete a course. A negative split is where your pace is higher during the second half of the course. We’ll work on that pacing strategy today. Refer to your training plan to determine whether you complete the 4K or 5K Increasing session.


Here’s what you need to do in order to crush this session:


Warm-up: Jog for 10 minutes and an easy Z1/Z2 pace.
Activation 1: Do 2 sets of 50m of your choice of drills (butt kicks, high knees, etc.). Take 30 seconds rest between each drill.
Activation 2: 2-3 sets of 150-200m at Z4a pace. Rest for 30 seconds in between sets.
4K Increasing: Increase your pace progressively over the entire 4K run. Start at your upper Z2, lower Z3 pace increase to high Z3 by the halfway point and progress to Z4b/Z5 by for the last 500m.
5K Increasing: Increase your pace progressively over the entire 5K run. Start at your upper Z2, pace increase to high Z3 by the end of the second kilometre and progress to Z4b/ Z5 by for the last 500m
Cool-down: Walk or jog for 5-10 minutes to cool down.

Sample Day 3

0:45:00
75TSS
5k Pace Test

This run is designed to establish your running zones in order to improve your fitness in this discipline. We strongly recommend using a heart rate monitor and an app on your phone/watch device to record your performance data.


To start, you will want to download and print off this page outlining your Running Zones
http://thesuf.com/HCrtprpe


For this test, you will need to track your time to complete a 5 kilometer run and your average heart rate for the final 20 minutes of your 5K run. Your running threshold pace (RTP) is determined by adding 15 seconds to the average of your 1 kilometer splits.


For best results, find a flat running track or loop with distance markers or use your phone or specialised device to track your distance.


Here’s what you need to do in order to crush this workout:


15 minute warm-up: Begin with 10 minutes of very easy running/jogging. Then build up progressively from RPE 2 to RPE 7 for 5 minutes
Activation 1: Run 2 X 90 second builds from RPE 4 to RPE 7 with 60-90 seconds easy jogging in between.
Activation 2: Finish with 4-6 X 80m strides (see definition on ‘Strides’) with 30 seconds rest between.
Test time: You’re now ready to begin your 5K test. If you aren’t sure what pace you can sustain keep the RPE around 7 for the first 1500m, and then build from that pace if you’re feeling good. Try to monitor your 1K splits to see if you are fading or staying strong throughout the run.
Cool-down: Easy jog or walk for 5-10 min until you are fully cooled down. If you have a heart rate monitor aim to keep moving until your Heart Rate returns to Z1, or drops to about 65% of the max heart rate you hit during the test.


Once you’ve cool-down, analyse your time for the full 5K and average heart heart rate for the last 20 minutes. To calculate your RTP add 15 seconds to your average kilometer splits. To calculate your running threshold heart rate (RTHR) you will want to take your average for this run and subtract 10bpm. You can then map your running zones to your RTP and RTHR in the ‘Running Zones’ sheet.


You’re now ready to use this information to transform your running fitness!

Sample Day 4

1:10:00
80TSS
7 x 300s

This swim is designed to work your ability to swim efficiently through multiple distances and with variable rest rates. The pyramid is a great way of getting in a lot of swim distance (2100m). You’ll need to finish pretty hard, so make sure you keep some in the tank for the last few sets.


Here’s what you need to do in order to crush this workout:


Warm-up: Start with an easy 300m swim in the stroke of your choice. Rest for 60 seconds.
Activation 1: Swim 300m Kicks. Rest for 45 seconds.
Activation 2: Swim 300m Pulls. Rest for 60 seconds.
300s: Each set is 300m at different paces and rest. Perform the sets as follows.
150m at Z4 pace. Rest for 20 seconds and repeat once more.
100m at Z4 pace. Rest for 15 seconds and repeat twice more.
300m Pulls at Z3 pace. Rest for 60 seconds.
100m at Z4 pace. Rest 30 seconds and repeat twice more.
50m at Z4/Z5 pace. Rest for 20 seconds and repeat five times more.
300m Pulls at Z3 pace. Rest for 60 seconds.
300m at Z4 pace.
Cool-down: Swim an easy 300m using the stroke of your choice.

Sample Day 5

50TSS
10km Neg Run

10km run, negative split return

Sample Day 5

0:29:55
45TSS
Core Strength

Use a combination of the below to make up 30 min. Finish with the Combo


4 x Prone bridge, hold 20sec (start position on toes and elbows, body is long spine straight)
4 x Supine bridge hold 20 sec (start position, laying on back, knees bent at 90 degrees, lift hips to have a straight line from knees to shoulders)
4 x Side bridge hold 20 sec (start position on your side, lift on to elbow, straight line on the side from shoulders to ankles, keep hips up)
10 x Elbow to push up (start position is prone hold, then lift one arm at a time tone in a push up position)
10 x Prone hold arms out front (start position push up, extend arm straight out in front, alternate each arm)
10 x Prone hold single leg lift (same a above, instead lift single leg alternating)
10 x Burpies
10 x Prone hold legs and arms moving in and out (start position same as above, lift one arm out straight, lift opposite leg hold for 5 sec and then alternate to other side)
10 x Prone hold knee to opposite elbow (start position is push up position, bring knee through to touch opposite elbow, alternate legs)
10 x V sit 10 sec hold

Combo 16 of each
- Sit up
- legs up at 90 degrees, sit up
- twist sit up, opposite elbow to opposite knee
- side to side, heel taps, lying on back, shoulders just off the ground, knees bent tapping heels with hands
- lying cycle.

WTC 12 Week Training Plan - Standard

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