2019 Jersey Girl Sprint Triathlon - Advanced - 8 Weeks - Starts 6/10/19

Average Weekly Training Hours 07:52
Training Load By Week
Average Weekly Training Hours 07:52
Training Load By Week

Designed for: Intermediate to Advanced Triathletes.

Created by: An official Training Partner of the Jersey Girl Triathlon.

Joan Scrivanich is an Exercise Physiologist & Coach who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 1:00 hour, swim 2300 yds, and bike 1:30 hour.  The weekly volume of the plan starts at 8:15 for the first week and peaks at 9:45.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 2
1:00:00
Long Run

W/U: 
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
3 x 7min @ upper zone 3 to lower zone 4 with 2-3min easy recovery jog between sets. 
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time. Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.

Sample Day 9
1:00:00
Long Run

W/U: 
15-20min easy + drills 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
4 x 5min @ upper zone 3 to lower zone 4 with 1:30min easy recovery jog between sets
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time.
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 16
0:40:00
Long Run

W/U: 
10-15min easy warm up
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
3 x 3min @ lower zone 4 with 1:30min easy recovery jog between sets. 
.
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface if possible that will be great.
.
C/D:
Cool down with remaining time at zone 2 effort, once again soft surface if possible.
.
Goal:
The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficiency.

Sample Day 23
1:00:00
Long Run

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
2 x 12min @ upper zone 3 to lower zone 4 with 5min easy recovery jog between sets
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 30
1:15:00
Long Ascending Fatigue Resistance Run

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration (the goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
1 x 12min @ Upper Z3 with 3-4min easy recovery jog
.
2 x 8min @ Lower Z4 with 3-4min recovery between sets.
Focus on form during the sets.
.
2 x 4min @ Lower Z5 with 2min recovery between sets.
Maintain perfect form.
.
C/D: 
Cool down with remaining time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 37
1:15:00
Long Run

W/U: 
15-20min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
6 x 5min @ upper zone 3 to lower zone 4 with 1:30min easy recovery jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 44
0:45:00
Long Run

W/U: 
10-15min easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before we start our main sets.
.
Main Set:
.
6 x 2min @ lower zone 4 with 1min easy recovery jog between sets. 
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with remaining time at zone 2 effort, on a soft surface if possible.
.
The main goal of this workout is to keep your leg speed while we begin to taper down for your race.

Joan Scrivanich
|
Rise Endurance LLC

Our holistic approach to endurance coaching is scientifically based and athlete-centered, taking the whole athlete into account so that you can reach your full potential.

Coaching is about monitoring and progressing the athlete. We don’t give cookie cutter workouts & plans to our athletes. We individualize every athlete’s training and help you navigate through your journey with the needed training & guidance to race successfully while staying healthy & injury free and to finish feeling strong.