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8 Week Advanced Oly (UPitt Tri Club)


Suzanne Atkinson

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8 Weeks

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Plan Description

This plan is for a triathlete with a strong running background. Weekend runs start at one hour easy base run, and hill repeat workouts of 1 minute x 6 start the first week as well.

Base running mileage going into the plan should be about 15-18 miles per week for the previous 3-6 weeks.

Weekend bike rides start at 90 minutes with the first week including blocks of short interval sets of 5 minutes each.

The plan uses intensity to help build short term power in both run & bike which will the transition to race pace brick efforts and race simulations in the 2nd half of the plan.

Swimming can be customized based on list of swim workouts that will be attached as a separate document to the plan.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
—— ——
Run x3
1:30 hrs 1:30 hrs
Bike x2
2:48 hrs 3:00 hrs
Day Off x1
—— ——
Brick x1
0:26 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
1:30 hrs 1:30 hrs
2:48 hrs 3:00 hrs
Day Off
—— ——
0:26 hrs 2:00 hrs

Training Load By Week

Suzanne Atkinson

Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

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