Triathlon-Lake Ramseur Olympic Distance --Novice

Average Weekly Training Hours 06:19
Training Load By Week
Average Weekly Training Hours 06:19
Training Load By Week

This 8-week program is a conservative training approach to an Olympic-distance triathlon. Weekday training sessions last between 30-75 minutes, and Saturday and Sunday workouts between 60-120 minutes.

Sample Day 2
0:15:00

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Sample Day 2
0:45:00

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 3
0:15:00

Back and abs

Sample Day 3
0:30:00

WU:
100 swim, 100 kick, 2 x 100 drill, 100 pull.
MS:
2 x 75 (15”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
2 x 75 (15”) done as 25 fast, 25 slow, 25 fast.
4 x 25 fast (30”).
2 x 50 fast (30”).
CD: 200 very easy pull.
Total: 1200

Sample Day 4
1:00:00

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 5
0:30:00

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 5
0:30:00

WU: All easy.
100 swim, 100 drill, 100 kick, 100 drill.
MS:
3 x 100 mod (15”).
1 min rest.
3 x 100 mod (15”).
CD: 300 done as 100 pull, 50 kick, 50 back stroke, 100 pull.
Total: 1300

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com