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.
Easy Swim, mostly in Zone 1-2
This workout is best performed at a track. These are 200 yd repeats run fast but with a lot of recovery. Your focus is on form, speed and relaxation. This is not a VO2 max workout.
Warm up, ten minutes, performing drills. Run a 200 at slightly faster than 5k pace followed by a 25 yard walk and then an 200 meter easy recovery run. Check your heart rate. You can recover up to 3-4 minutes as you see fit. Do not rush these: you should be fully recovered before you start the next 200.
Focus on form and staying relaxed. The pace of your main 200 is critical. The pace should be the same for your first 200 as your last 200. Repeat the intervals as long as you can maintain a constant pace, keep your form and your heart rate returns to the top of zone 1 within 2 minutes. Stop whenever your pace slows, you don''t feel relaxed, or your heart rate does not recover.
LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can. (This will be from 3-4 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes.
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.
Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", Threshold Heart rate. Select the Joe Friel method for calculating zones.
BT: Hill repeats. Warm up 10-15 minutes. Then, on a moderate uphill, run 4x3 minutes (recover for 3 minutes after each) to heart rate zone 5b. Good form, leg turnover. Otherwise, heart rate 1-2 zones.
Do 5-10 x 1 minute intervals up to 4-5a effort, 4-5 min recovery. Stay seated, keep cadence at 90-95
Short cruise. Warm up 10 minutes with drills. Do intervals of 3-5 minutes in zones 4-5a, with 15% recovery. Interval time should match race distance. Cool down.
Tempo. Warm up 10-15 minutes in Zones 1,2. Run 15 minutes in zones 4-5a. Cool Down