Browse More Plans

Sprint Triathlon + Email Support - Intermediate - 12 Weeks - Sunday Race

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach
No Ratings

Length

12 Weeks

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.

Still have questions about this plan?

Plan Description

Designed for: Intermediate to Advanced Triathletes.

Created by: Coach & Exercise Physiologist Joan Scrivanich, 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 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 30 minutes, swim 1800 yds, and bike 45 minutes.  The weekly volume of the plan starts at 5 hours for the first week and peaks at 9:40.

Questions? E-mail Coach Joan at Joan@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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:57 hrs 1:30 hrs
2:01 hrs 2:00 hrs
1:16 hrs 1:00 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
1:57 hrs 1:30 hrs
2:01 hrs 2:00 hrs
1:16 hrs 1:00 hrs
—— ——
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.

Sample Day 1

0:20:00
960m
Swim Drill Session - Breathing

W/U:
5 min dynamic flexibility before starting your swim
.
250 as 200 choice/50 kick
.
Main Set: 3 x
.
25 free breathing on right side w/ 10-20 sec rest
25 free breathing on left side w/ 10-20 sec rest
50 drill w/20 sec rest
50 free
50 kick
.
C/D: 
200 mixed strokes

Sample Day 2

0:30:00
Running Drills

The focus of this workout is on improving technique with drills, not getting in a steady run.
It is best done at a track, park, or other open area.
.
W/U:
5-10 min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
Run 1 lap on the track barefoot (optional).
Focus on running light & landing midfoot.
.
Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
(Running barefoot is optional. The point is to get the feeling of landing midfoot. If you're comfortable with running barefoot and it's safe and the conditions are good, then go ahead & include it as a drill.)
.
Perform 50 - 100 m of various drills
(see below for examples)
.
4 x 50-100m Strides w/full recovery
.
C/D:
Cool down with left over time at Z1 effort

Sample Day 3

0:35:00
1646m
Strength Swim: 200 pull, 2x100, 200 pull, 2x100 pads, 200 pull, 4x50

W/U:
5 min dynamic flexibility before starting your swim
.
200 easy swim
200 drills
.
Main Set:
.
200 pull w/30 sec rest
2 x 100 free w/10 sec rest
200 pull w/30 sec rest
2 x 100 free w/paddles w/10 sec rest
200 pull w/1:00 rest
4 x 50 pull fast w/20 sec rest
.
C/D:
200 easy

Sample Day 4

0:35:00
Short Bike + 2x7min - Z4

W/U: 
5 min dynamic flexibility before starting your ride
.
5 min easy spin @ 90rpm+ @ Z1 effort
.
Main Set:
.
2 x 7min @ Z4 effort with 2-4min recovery spin at Z1 between sets.
.
Focus on holding a racing position over similar terrain to what you are planning to race over.
Keep cadence high 85-90rpm+
.
C/D: 
Cool down with remaining time 
easy spin at Z1 @ 90rpm+ with mixed terrain.

Sample Day 6

0:30:00
Short Run - 2x5min @ Z3-Z4

W/U: 
5 min dynamic flexibility before starting your run
.
5 min easy jog @ Z1 effort
.
Main Set:
.
2 x 5min @ upper Z3 to low Z4 with 2min easy recovery jog between sets. 
.
C/D:
Cool down with remaining time at Z1 effort

Sample Day 7

0:45:00
Short Bike + 3x5min - Z4

W/U: 
5 min dynamic flexibility before starting your ride
.
5 min easy spin @ 90rpm+ @ Z1 effort
.
Main Set:
.
3 x 5min @ Z4 effort with 2-4min recovery spin at Z1 between sets. 
.
Focus on holding a racing position over similar terrain to what you are planning to race over. Keep cadence high 85-90rpm+ 
.
C/D: 
Cool down with remaining time
easy spin at Z1 @ 90rpm+ with mixed terrain.

Sample Day 7

0:15:00
Off Bike Run

Try to have a fast transition with less than 5 min between bike and run.
.
15-20 min easy run off the bike
Focus on good running form and technique.

$89.00 - Buy Now