“It's never too late to be what you might have been.” - George Elliot
Especially designed for the NOVICE female age group triathletes with full time jobs and other commitments, this 10-week structured and periodized plan designed by USAT-certified coach Krista Schultz, MEd, CSCS will prepare you for any International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run). This plan includes scientifically designed workouts formulated from over 12 years of practical coaching and racing experience.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide.
Athletes should be able to complete the following workouts prior to beginning the plan:
• Swim: 100 meters or yards continuously
• Bike: 60 minutes
• Run or Run/Walk: 40 minutes
For more information about this plan, please DOWNLOAD the Description Document.
• This plan assumes your target race is either Saturday or Sunday. You can start the plan any Monday or set the plan to end on the Sunday of race weekend.
• This plan can be re-used in the future (change start or end date).
200 any stroke, r15s
4 x 25 double entry drill (see embedded video), r15s
1 x 300 steady, r15s
2 x 200 steady, r15s
6 x 50 (25 fast / 25 easy) on 15s
Z2. Include 8 x 30s spinning as fast as you can without bouncing in your saddle (30s easy spinning in between)
Z2. Include 4 strides – quick fast accelerations (not a sprint) for 20s to get your muscles firing faster! Insert short walking "breaks" as needed into any of your runs but try to reduce the frequency and duration of walking breaks as you progress through the plan.
100 any stroke, r15s
4 x 25 long arm doggy paddle (see embedded video), r15s
300 easy pull, r15s
1 x 400, 300, 200, 100 steady, r20s
Quickly transition to an easy run after biking.
Steady Z2. Insert short walking "breaks" as needed into any of your runs but try to reduce the frequency and duration of walking breaks as you progress through the plan.