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2020 Jersey Girl Sprint Triathlon + Email Support - Advanced - 8 Weeks - Starts 6/8/20

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach
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Length

8 Weeks

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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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Plan Description

Designed for: 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 1:00 hour, swim 2300 yds, and bike 1:30 hour.  The weekly volume of the plan starts at 8:10 for the first week and peaks at 9:55.

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
2:40 hrs 1:30 hrs
1:42 hrs 1:00 hrs
3:00 hrs 2:00 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
2:40 hrs 1:30 hrs
1:42 hrs 1:00 hrs
3:00 hrs 2:00 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

0:45:00
2103m
Swim Drill Session - 2x (4x50drill, 200), 200 pull, 200 paddles

W/U:
400 as 200 choice/100 pull/100 kick w/fins
.
Main Set: 
.
2x:
4 x 50 drill w/20 sec rest
200 free on base + 5 seconds (add a strong 50 per each 200) w/30 sec rest
.
200 pull
200 free w/paddles
.
C/D:
6 x 50 as 25 back/25 breast
200 kick w/fins

Sample Day 2

1:00:00
Track Session - 2 x 1200m+800m+400m+200

W/U: 
10 min dynamic flexibility before starting your run
.
10 min easy jog @ Z1 effort
.
Main Set:
.
2 x 1200m+800m+400m+200m 
.
you should be starting your 1200s at low Z5/5km pace and getting quicker as you go from the 1200 down to the 200s. The 400 should be at Z5/800m race pace. 
.
Remember, regardless of how fast you are going to keep good form. Without good form in training, the benefits of the session will not carry over to race day performance.
.
Recovery time should be 1:30min between all the sets with 5min recovery after the 200s before you start the next block.
.
C/D:
Cool down with remaining time at Z1

Sample Day 2

1:00:00
Short Bike + No Sets - Z2-Z3

W/U: 
5 min dynamic flexibility before starting your ride
.
10-15 min easy spin @ 90rpm+ @ Z1 effort
.
Main Set:
.
Just enjoy the ride, keep heart rate between Z2 and Z3 effort.
Keep cadence high (between 90-110 rpm)
.
C/D: 
Cool down with remaining time 
easy spin at Z1 @ 90rpm+ with mixed terrain.

Sample Day 3

0:35:00
1554m
Base Swim (Ae + Sp) 8x50 at start speed

W/U:
5 min dynamic flexibility before starting your swim
.
100 choice
100 drills
200 kick
200 pull
2 x 100 free on base + 5 seconds
.
Main Set:
.
8 x 50 w/15-20 sec rest
Odds - 25 @ Start Speed
Evens - 50 @ Start Speed
.
C/D:
200 pull
300 swim with fins

Sample Day 4

1:15:00
Cycle Strength Workout - 2 x (10+10min) - Z4

W/U: 
5 min dynamic flexibility before starting your ride
.
10 min easy spin @ 90rpm+ @ Z1 effort
.
Main Set: 2x
.
10min @ 65-75rpm @ Z4
2:30min easy spin at 100rpm @ Z1
10min @ 65-75rpm @ Z4 effort
2:30min easy spin at 100rpm @ Z1
.
C/D:
Cool down with remaining time @ Z1 effort @ 90-100rpm

Sample Day 4

0:45:00
Short Run - Recovery - Z2

W/U: 
5 min dynamic flexibility before starting your run
.
10-15 min easy jog @ Z2-Z3 effort
.
Main Set:
.
Just enjoy the run, stay between Z2 and Z3

Sample Day 6

1:00:00
Long Run + 3x7min - Z3-Z4

W/U: 
5 min dynamic flexibility before starting your run
.
10-15 min easy jog @ Z1 effort
.
Main Set: 
.
3 x 7min @ upper Z3 to low Z4 with 2-3min easy recovery jog between sets. 
.
C/D:
Cool down with remaining time at Z1.

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