International (Olympic) Triathlon Training Plan (NOVICE, 10 Weeks), Email Support + Reusable
Author: David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks
Length: 10 Weeks
Tags: triathlon, olympic, beginner, hr based
Typical Week: 2 Bike, 3 Run, 1 Day Off, 2 Swim, 1 Other
Longest Workout:
1:00 hrs swim
2:00 hrs bike
1:19 hrs run
Author: David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks
Length: 10 Weeks
Tags: triathlon, olympic, beginner, hr based
Typical Week: 2 Bike, 3 Run, 1 Day Off, 2 Swim, 1 Other
Longest Workout:
1:00 hrs swim
2:00 hrs bike
1:19 hrs run
International (Olympic) Triathlon Training Plan (NOVICE, 10 Weeks), Email Support + Reusable
Our Plan. Your Courage & Commitment. Success!
Designed for the NOVICE triathlete, this 10-week structured and periodized plan designed by USA Triathlon certified coach David Glover, MS, CSCS, this plan will prepare you for any International or Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run).
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.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 100 meters or yards continuously
• Bike: 60 minutes
• Run: 40 minutes
For more information about this plan, please DOWNLOAD the Description Document.
Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.
Please note:
• This training plan starts any Monday and should be set to end on Sunday of race weekend.
• You can reuse this training plan for future races.
Z2.
Include 8 x 45s spinning as fast as you can without bouncing in your saddle (30s easy spinning in between)
See bike drill videos at: www.enduranceworks.net/resources
Z2 run with 6x 15s strides in the beginning – quick fast accelerations (not a sprint) w/ 15s jog in between
Steady Z2
Quickly transition to an easy run after biking.
Steady Z2
Z2.
Include 6 x 45s single leg drill each leg (alternate legs so total of 12). Focus on keeping heels flat.
See bike drill videos at: www.enduranceworks.net/resources
Z2 run with 6x 15s strides in the beginning – quick fast accelerations (not a sprint) w/ 15s jog in between
Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.
Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.