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Off Season 8 Week Run Focus


Jennifer Meyer

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8 Weeks

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Plan Description

TriSmart Training Systems has created a 8 week training plan designed to help a triathlete improve their running in the off season, while maintaining fitness in swimming and cycling. TriSmart has geared this program to an athlete who can currently run for one hour, cycle for 2 hours and currently works out a 6-10 hours a week and can commit up to 9 hours per week in the hardest weeks. The plan consists of 4-5 runs, 2 bikes and 2 swims per week. This plan can be used with a heart rate monitor but it is not necessary.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:45 hrs 1:30 hrs
Swim x2
1:00 hrs 0:30 hrs
Bike x2
2:41 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:45 hrs 1:30 hrs
1:00 hrs 0:30 hrs
2:41 hrs 1:30 hrs

Training Load By Week

Jennifer Meyer

TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique

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