International (Olympic) Triathlon (EXPERIENCED, 10 Weeks, Sunday Race), Starts Any Week, Reusable

Average Weekly Training Hours 07:57
Training Load By Week
Average Weekly Training Hours 07:57
Training Load By Week

Our Plan. Your Courage & Commitment. Success!

enduranceworks training plans

When you cross the finish line of your triathlon, you've accomplished something very special.

Designed for EXPERIENCED triathletes who have completed muiltiple sprint and international distance triathlons, the primary goal of this 10-week training plan is to prepare you to EXCEL in YOUR International (Olympic) Distance Triathlon on race day

Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from completing 100+ triathlons and his success in coaching hundreds of triathletes.

Starting 10 weeks before your goal race, this plan progresses through one base period and one build period (10 hrs max per week) prior to peaking and tapering the last two weeks. Following the first base period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 2 hrs biking and 80 minutes running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may also use a GPS-device for running or power meter for cycling, too.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 300 meters or yards continuously
• Bike: 60 minutes
• Run: 40 minutes

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

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Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Sunday.

Sample Day 2
0:45:00
Ride with Hills

Ride on a course with hills.

Warm up 10' to Z2.

Z2 w/ hill repeat wet.

For the hill repeat set, find a moderate incline hill. Repeat 6x: 45" up VERY HARD (Z5+), easy spin down.

Remainder of ride is Z2.

Sample Day 2
0:45:00

W/U:
300 FR easy practice breathing both sides

M/S:
250 FR Z2 w/ PADS

3 x 400 FR Z2, r20s - told to finish all at same time interval; #2 with PULL

2 x 75 FR (25 Z5 VERY FAST / 50 Z2), r30s
2 x 75 FR (25 Z2, 25 Z5 VERY FAST/ 25 Z2), r30s
2 x 75 FR (50 Z2/ 25 Z5 VERY FAST), r30s

C/D: 200 easy CHOICE

Total: 2,250

You can find all the swim drill videos here:
http://www.enduranceworks.net/resources/swim-drill-videos

Sample Day 3
0:34:59
Run with Hill Repeats

WU 10' (minutes) easy to Z2. Include 6 x 10-15" pickups - quick acclerations (not sprints) to get your fast twitch muscle fibers to fire.

Z2 run with hill repeat set in the middle.

For the hill repeat set, find a moderate incline hill (or select 4% if on a treadmill). Repeat 4x: 75" up VERY HARD (Z5+), easy jog down then rest additional 15".

Sample Day 4
0:45:00

Z2 ride on a course with rolling hills (if possible). Nothing fancy. Include 8 x 90" of standing mixed in throughout the ride.

Sample Day 4
0:40:00
Swim Test - Marker Set

Please visit http://www.enduranceworks.net/resources/field-tests to download the guide for the swim field test in order to set your swim training zones.

W/U (Warm Up):
200 FR (freestyle) easy
100 non-FR
4 x 50 FR (VERY FAST Z5, 25 easy Z1), r15s
2 x 100 FR start easy Z1 and build up to Z4, r20s
100 FR easy Z1 to stretch out, r60s

MS (Main Set):
Perform field test per guide.

W/D (Warm Down): 200 easy CHOICE

Post workout: Calculate your training zones using the field test guide.

How did this test time compare with your first swim field test?

Sample Day 5
0:30:00

Z2. Focus on running relaxed and smooth.

Sample Day 5
0:49:59

W/U:
300 every 3rd length Catchup Freestyle Drill

Main Set:
FR Pyramid (use PULL on odd's):
100, 200, 300, 400 steady Z2, r15s
400, 300, 200, 100 Z3, r15s

C/D: 200 easy CHOICE

Total: 2,500

You can find all the swim drill videos here:
http://www.enduranceworks.net/resources/swim-drill-videos

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.