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Intermediate Olympic Distance Plan (40+ AG)

Author

Shannon Barras

All plans by this Coach

Length

14 Weeks

Typical Week

1 Day Off, 2 Bike, 2 Swim, 2 Run

Longest Workout

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

Plan Specs

triathlon olympic intermediate

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Summary

This plan is for the athlete who is currently comfortable with running 3 miles, swimming 2000 yards and biking 20 miles. It is also planned for the masters athlete, as it has rest scheduled accordingly, however, it could be used for anyone. I am available by email for any questions about the plan. shannon@3sportcoaching.com.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:36
Training Load By Week
Average Weekly Training Hours: 00:36
Average Weekly Breakdown

Shannon Barras

3sportcoaching

I am a Level 1 USAT triathlon coach and have been competing in triathlon for 17 years, racing triathlons from sprints to the 1/2 ironman, and even competed successfully at the World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.

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Back to Plan Details

Sample Day 1

12mi
12 miles

12 mile bike ride - comfortable ride

Sample Day 2

1097m
1200 - long and short sets

Warm up
Easy 100
Kick no board 100 change
easy 100
Pull 200
Main set:
Swim 3x100 free
Swim 2x200 free

Sample Day 3

3mi
3 mile run - easy

easy run

Sample Day 4

732m
Swim 800 - ladder

A fun little ladder swim.
Swim 50 free
Drill 100 (your choice)
Swim 150 free
Kick 200 - fins and board
Swim 150 free
Drill 100 (your choice)
Swim 50 free

Sample Day 5

15mi
15 mile - zone 2

Try to ride on a similar terrain to your race. Zone 2 - this is pushing a little, but not too much. Comfortable pace.

Sample Day 6

3mi
3 mile run - easy

easy run

Sample Day 8

15mi
15 mile - zone 2

Try to ride on a similar terrain to your race. Zone 2 - this is pushing a little, but not too much. Comfortable pace.

Intermediate Olympic Distance Plan (40+ AG)

$30.00 - Buy Now
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