This is a training plan created by Endurance Strong is designed to prepare an "Off the Couch" Beginner
Triathlete for a Sprint Triathlon Race (750m/20k/5k or similar). On Non-Recovery Weeks this plan ranges from 2-5.5hrs/wk (including swimming) and 65-305TSS/wk (not including swimming). This plan has notes on how and when to incorporate strength training but no other strength training guidance. Endurance Strong also offers this same Training Plan with a full Strength Training Plan included at a slightly higher price point (Best Value), as well as separate Strength Training Plans.
Weeks 1-4 of this plan work on gradually building volume (duration) of running, cycling and swimming, then some intensity is gradually added in through rest of plan and generally follows the sequence of:
- Monday - Off
- Tuesday – Run Intervals (Track) and Swim Workout
- Wednesday - Easy Bike and Strength Training
- Thursday – Shorter Run / Tempo Run
- Friday - Bike Interval / Threshold Workout and Swim Workout
- Saturday – Long Run and Strength Training
- Sunday – Long Bike Ride
*Last but not least, 10% of Endurance Strong's net profits goes to charity, so Thank You for your support! For more information about the creator of this training plan please visit EnduranceStrong.com