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.

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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