Richard B Russell Sprint Triathlon Advanced Plan

Average Weekly Training Hours 07:06
Training Load By Week
Average Weekly Training Hours 07:06
Training Load By Week

This 8 week plan is designed for the advanced athlete who is training for the Richard B Russell Sprint distance triathlon. It is recommended that you have previously completed an sprint distance triathlon or longer, have been training consistently for the last three months, are accustomed to performing high intensity intervals, and can complete the following distances:

Swim: 1500 yds
Bike: 75 minutes
Run: 40 minutes

This plan will include swimming, cycling, and running benchmark tests establish and update your training zones. A typical week will include two swims (longest peaks at 2000 yds or m), three bikes (longest peaks at 2 hours), three runs (longest peaks at 45 min), two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com

Sample Day 2
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 6
1:23:00
73.6TSS
Long Bike 1c

8 min WU
4x30 sec ILT (odds R leg, evens L leg) with 30 sec recovery
2x1 min Build (start z4, finish z5) 1 min recovery
3x6 min z4 with 3 min recovery
z2 Riding rest of the time
Cool Down

Sample Day 6
0:10:00
Stretch

Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 7
0:35:00
Long Run 1c

10 min WU
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD

Sample Day 7
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 52
0:24:00
1097m
Race Week Swim 8c

300 WU choice :20

Drills (can use fins):
2x50 choice of drills from last month (pick your favorites!) :20
2x50 Build :20

Main Set:
6x50 z4 :30
8x25 z5 :30

200 CD :20

Sample Day 56
0:15:00
Stretch

Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Carrie Smith, PT, DPT
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Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.