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13 Week Long Course Plan

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13 Week Long Course Plan


Scott Foland

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13 Weeks

Plan Description

This Long Course distance plan take focus, and consistent effort to execute. This plan ranges between 12 - 16 hours per week and if executed, will provide excellent results. This has a much higher volume of cycling, but you'll still be swimming and running a lot of miles.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:32:00 01:20:00
Bike x3
07:01:00 06:15:00
Run x3
02:27:00 02:30:00
Strength x2
00:20:00 00:10:00
Day Off x1
—— ——
Other x1
00:22:00 00:20:00
Walk x1
00:12:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:32:00 01:20:00
07:01:00 06:15:00
02:27:00 02:30:00
00:20:00 00:10:00
Day Off
—— ——
00:22:00 00:20:00
00:12:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Amanda Foland

Fit Studio, LLC

Our passion for health and fitness is something we at Fit Studio live out daily. Our method of training and coaching is to educate and motivate the client so they know why and how the body benefits from what they are doing. We believe that paying attention to detail and listening to our clients’ needs is how results are formulated. Coaching and training clients is more than a day to day job, we see it as a privilege and an opportunity to make a difference in those people’s lives.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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