Run Focus 11 WK Build To Get Faster For Olympic Triathlon By Dr Jeff Banas (Copy)

Author

Dr Jeff Banas

All plans by this Coach

Length

14 Weeks

Typical Week

2 Other, 2 Bike, 1 Swim, 2 Custom

Longest Workout

0:45 hrs swim
1:00 hrs bike

Plan Specs

triathlon olympic

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary


11 WK Build To Get Faster For Olympic Triathlon By Dr Jeff Banas

The goal of this training plan is to get faster.

11 Week Olympic Distance Training Plan

This is intended for someone who is already pretty fit and has some experience in triathlon, but looking to get faster.

Also included in this plan:

-If you are a male, this plan contains information on how to check and increase your testosterone levels if needed.

-How to use Cold Thermogenesis to increase performance.

-How to use a movement screen to find your muscle imbalances and weaknesses.

- Specific high intensity intervals are included to increase your speed.

- Very specific cutting edge supplement and nutrition protocols for strength training, recovery and race day.

- Videos on stretching and how to do full body range of motion exercises to enhance recovery.

- Specific strength sessions for run, bike and swimming are included along with videos demonstrating the exercises.

- How to find your training heart rates.

- How to find and use your fat burning zone

- How to use dynamic joint mobility exercises to enhance performance

- This plan also includes a consultation with Dr Jeff Banas, Certified Strength and Conditioning Specialist, USA Certified Triathlon Coach and Certified Chiropractic Sports Physician.

Your off day is Friday.

If you have any questions about your training you can contact Dr Jeff Banas if you need any help.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:47
Training Load By Week
Average Weekly Training Hours: 00:47
Average Weekly Breakdown

Dr Jeff Banas

Banas Sports Therapy And Conditioning

Dr. Jeffrey Banas, Sports Physician, Coach, Former 270 pound "Fatman" to Endurance Athlete & 9 Time Ironman Trialon Finisher.

Do you wonder if there is some untapped speed in your body that could be unleashed with the right training plan?

Do you ever wonder how much time you might be wasting on your workouts?

Are you lacking strength or always getting injured?

Training smart, not long, mobility work and strength training are key components of his training philosophy.

Back to Plan Details

Sample Day 1

1:00:00
1 mile standing

10 min warm up then stand Long standing flats 1 mile standing, easy spin for 4 min then repeat for the prescribed time. If on a trainner, 10 min WU then stand for 3 min easy spin for 4 min

Sample Day 3

0:30:00
Swim 30 min

Sample Day 4

5mi
3-5 Mile Run

Endurance Run. Just try to do the entire distance.

Sample Day 16

0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced Levels

Th is intermediate to advanced levels routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 17

1:00:00
9 down to 1

Warm up 10 min

9 min easy 1min hard, 8 min easy 1 min, 7 min easy 1 min hard, repeat down to 1 easy 1 hard

Sample Day 17

0:01:41
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 23

0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced Levels

Th is intermediate to advanced levels routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Run Focus 11 WK Build To Get Faster For Olympic Triathlon By Dr Jeff Banas (Copy)

$37.95 - Buy Now