Your 16 Week Olympic Distance Advanced Plan from a Level 3 British Triathlon Coach

Welcome to your training plan!

This 16 week training plan is aimed at the more seasoned athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a standard distance triathlon. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. However, the sessions are more challenging and set out to help you get the most out of your performance.

Your plan includes:

- Swim, Bike, Run and Strength & Conditioning Sessions
- RPE and Heart Rate targets for the Swimming and running Sessions
- RPE, HR and Power Targets for the Bike sessions
- Structured workouts for Zwift, Garmin etc
- Training and racing tips
- Emails access to your coach

For this training plan, we recommend you have good background in triathlon, perhaps a couple of seasons under your belt and be used to training at least 8+ hours per week. You should be comfortably able to complete the race distance for each discipline already.

The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions are designed so the midweek ones can be done on a turbo or gym/watt bike as this might fit in with your working week. However were possible it’s recommended to be outside when you can. The same goes for the running sessions.
We would strongly advise that you do spend as much time as possible training outdoors since it will allow you to perfect technique and fitness in uncontrollable conditions; wind, terrain etc. Run sessions can be conducted on a variety of surfaces, taking advantage of track sessions for speed work and hills and
off-road running for better run control and strength.

While the majority of the swimming sessions are pool based for ease and practicality of training to a plan, as well as access for most people. Open water skills are important for making performance gains, especially if you’re looking at that competitive edge. The more you can perfect skills like sighting, pacing and swimming in a wetsuit.

The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, Heart Rate and Power (Bike).

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and triathlon event!

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