Olympic Distance Triathlon Plan - 16 Week run-up

Average Weekly Training Hours 08:55
Training Load By Week
Average Weekly Training Hours 08:55
Training Load By Week

This 16 week run-up plan is for the advanced triathlete, who has a solid base (including aerobic and race specific / speed work) looking for a high performance training plan. This plan includes all pertinent aspects: Aerobic endurance, speed, speed endurance / threshold and will test your fitness! This plan also includes baseline tests for your swim, FTP testing for your bike, and a regression rate test for your run. You'll then utilize provided spreadsheets that will take the metrics you generate from these tests and create your heart rate or power training zones for all training. Paired with the included plan guide that will outline and explain all aspects of the plan, you should have all the information you need to take your training to the next level. Any questions? Please contact me via my contact info. dave@podiumtraining.com I can help with the beginning testing phase, or answer any questions that you might have.

Sample Day 1
0:50:00
2103m
Swim: Baseline Test set

Warm up
200 easy swim
100 kick (no fins)
200 pull

4 x 50 on 1:00 or :15 rest
Descend 1-4

Main set / test set:

100 @ 100% effort
1 minute recovery
500 for time. Shoot for 90+% effort.

Record your times. We will use this info to structure all future swim workouts. Dividing your 500 time by 5 will give you your base 100 times for upcoming workouts.

8 x 100 free pull with buoy on :30 rest.
.
Cool down
200 easy

Sample Day 2
1:15:00
Regression Rate Test - Track session

Warm up for 10-15 minutes at easy effort. Include some up-tempo efforts of :45 secs or so in duration towards the end. 2-3 efforts will be good getting the HR up and down.

Test:
1 mile or 6 mins at 90-95% effort.
1:30 recovery - jog, walk, etc.
1 mile or 6 mins as fast as you can while holding form.
1:30 recovery
1 mile or 6 min max effort.
1:30 recovery
1 mile or 6 min max effort.

For each mile, split your watch so you get your average HR, and pace, for each mile effort. You'll need all the metrics for each 1 mile split.

Cool down easy as needed.

The average HR for each of the 4 efforts will be your threshold HR for your run sets.

Sample Day 3
0:45:00
1646m
Swim Session - Easy - 1800 yards

Warm up:
200 easy swim
200 kick (no fins, with board)
200 pull
.
Main set:
2 x (3 x 50 +100)
50's on 1:00 or :20 rest. Moderate effort.
100's on :20 rest. Hard effort
Descend the 100's

2 x (100-150) Moderate/Hard on :20 rest.
.
Cool down
200 easy.

Sample Day 4
1:00:00
Bike - No Sets -Z3 - 1:00

W/U 10-20min easy spin @ 90rpm+ with Mixed Terrain

Main Set:
.
30-40min Easy/Moderate - Just enjoy the ride, keep heart rate in Z3 - high Z3 is fine. Keep cadence high (between 90-110 rpm)
.
W/D left over time - easy spin @ 90rpm+ with Mixed Terrain.

Sample Day 5
0:49:59
Hill Running / Fartlek - Z2/Z4 - 50min

W/U 10min-15min easy with stride outs & dynamic Stretching.
.
Main Set: Approximately 30-40 minutes

Mixed Hilly Terrain, soft surfaces if possible @ Z2 & Z4 effort. Just under 10km race pace but in an unstructured way: Run 50% on 50% off with on periods ranging between 1min and 5min in duration. For example, 2 minutes at just under 10K pace, followed by 2 minutes at recovery pace - repeat.
.
W/D 5-10min Easy

Sample Day 6
2:00:00
Bike: No Sets - Z2-Z3 - 2:00

W/U 10-20min easy spin @ 90rpm+ with Mixed Terrain

Main Set:
.
1:30-1:40min in Z3 or solid aerobic effort.Keep cadence high (between 90-110 rpm)
.
W/D left over time - easy spin @ 90rpm+ with Mixed Terrain.

Sample Day 7
1:00:00
Run: No Sets -Z3 - 1:00

W/U 15-20min easy + drills (make sure drills are focused towards your identified weaknesses.)
.
Main Set: Mixed Terrain @ mid to high Z3 effort, see LT chart for Pace or Heart Rate informtion.

Dave Burgess
|
Podium Training Systems

Dave is dedicated to high performance triathlon and endurance sport coaching. Dave works with athletes of all abilities -first-time to elite- competing in distances from sprint to full Ironman, as well as Xterra. Dave is an expert in swimming analysis, and prides himself on his ability to work with athletes of all levels - whether remote or local.

Dave's goal is to provide athletes with the best coaching and instruction - ensuring the highest possible performance and improvement.