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Michelle Smith

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12 Weeks

Plan Description

This 12 week triathlon training plan is designed to provide 'Off-season' multisport maintenance, 'Pre-Season' primer for the upcoming triathlon season, or an excellent advanced beginner to advanced intermediate training program for any Sprint Triathlon.
Here are the highilghts:
> 3 TESTING WEEKS to measure swim-bike-run progress
> 2 RECOVERY DAYS (your choice of day) per week
> 1-2 SESSIONS DAILY 5 days per week
> *KEY SESSIONS* DESIGNED TO IMPROVE Swim speed, Bike power, Running fast off the bike (swim drill descriptions included.)

Weekly training ranges from 5hrs to 10hrs and can be modified to work for beginners to advanced triathletes.
2 recovery days are provided each week on Wed. and Sunday, but may be switched with any other days. *If training days are switched around, please keep within the same week in which they are planned. There are 3-4 key sessions indicated each week where specific endurance, strength or speed is emphasized. These should not be completed back to back, but spread out throughout the week. It's a good idea to read through all 12 weeks ahead of time to see what's coming, so you can plan around your own weeky schedule. If you run out of time on any given day, but still want to get the benefit of the scheduled session, simply cut the main set in half or reduce by whatever percentage works for you. Even a 20-minute session can accomplish fitness adaptation and is better than skipping altogether.

Note the 12 weeks is divided into 3 blocks(phases) of 4 weeks with each week's training hours increasing for 3 weeks followed by a shorter recovery week. This recovery week is also a testing week. In order to see the appropriate fitness gains, it is very important to build your training hours each week and even more important to cut back your training hours on the recovery weeks to allow your body to rest and adapt.

I look forward to your feedback on how well you're able to perform each week, and to hear how well you test. I can be reached for questions or comments as needed. or 251-635-6250. Thank you for your commitment to triathlon health & fitness!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:39:00 01:30:00
Swim x2
01:50:00 01:15:00
Bike x2
02:39:00 01:45:00
Day Off x2
—— ——
Custom x1
—— ——
Strength x1
00:02:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
02:39:00 01:30:00
01:50:00 01:15:00
02:39:00 01:45:00
Day Off
—— ——
—— ——
00:02:00 00:20:00

Training Load By Week

This plan works best with the following fitness devices:

Michelle Smith


Swimming:Stroke Fundamentals, Improved efficiency, Open water strategies, improve competitive edge.

Triathlon: Fundamentals, Advanced training sessions-beginners to elite, Race pacing strategy, Mental preparation, Improve competitive edge (swim smooth, bike strong, run fast).

Single-sport and multisport training plans Sprint to Ironman @ $75 to $200 per month. One-on-one sport specific coaching @ $45 per hr or pkg deals. 1/2 day group swim clinics (pool or open water) $75. Prepare ATP $50.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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