Go For It 12 Week IM Plan for Beginner

Author

Lee A Zohlman

All plans by this Coach

Length

11 Weeks

Typical Week

3 Bike, 3 Run, 1 X-Train, 3 Swim

Longest Workout

1:30 hrs swim
6:30 hrs bike
3:20 hrs run

Plan Specs

triathlon beginner intermediate

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Summary

This plan is right for you if you have 3-4 years of endurance/triathlon training under your belt including a few Half Ironman's. Get yourself in shape for the last 12 weeks with this smart and detailed training plan.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 15:25
Training Load By Week
Average Weekly Training Hours: 15:25
Average Weekly Breakdown

Lee A Zohlman

BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

Personalized and custom focused coaching

Back to Plan Details

Sample Day 1

1:22:00
Easy ride

Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.

Sample Day 1

0:40:00
Heart rate zone 1-2, check form.

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

Sample Day 2

1:00:00
Bodyzen Easy Stride Run

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax.

Sample Day 3

1:00:00
TH Swim

Special TH Swim
10 x 50 buoyancy :15 ri- with fins
8 x 50 kos :20 ri with fins

6 x 150 (50 one arm with paddles, 50 catchup with paddles, 50 free fast) :20 ri focus on catching water and high elbow under water

2 x 200 kick with fins-build intensity :30 ri
300 perfect free

Sample Day 3

1:25:00
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 4

1:00:00
IM Pool Swim

WU: 500 with fins
MS: 2 x 1000 free; :20 ri
CD: 300 perfect strokes

Sample Day 5

0:30:00
Before run

Right before run in low Zone 2

Go For It 12 Week IM Plan for Beginner

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