13 Week Long Course Plan
Author
Scott Foland
All plans by this CoachLength
13 Weeks
Typical Week
3 Swim, 1 Day Off, 3 Bike, 3 Run, 1 Walk, 1 Other, 2 Strength
Longest Workout
1:20 hrs swim
6:15 hrs bike
2:30 hrs run
Plan Specs
triathlon intermediate advanced masters
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Summary
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.
Stats
Sample Day 1
300 s 4x50 dr/s @ 1:00 2x50 build/sprint @ :55 1x800 @ 12:55 2x400 @ 6:30 desc. 2x300 @ 5:30 (1 = pull, 2 = Fast as possible) 2x100 @ 1:50 (1= IM, 2= SPRINT!) 100 ez 3100
Sample Day 2
Warm-up for 10 mins easy, with a few 30 sec surges and long recoveries. Then begin the set of 3x10 mins, beginning with #1 at Z3, then raise the power for each interval after that. Recovery is 3 mins between each interval, and then cool down to make 61 mins.
Sample Day 2
300 s, 100 k, 200 p 1x1000 @ 17:30 (negative split) 1x200 ez (alt 50nf/50fr) 1x200 FAP 1x100 ez 1x600 @ 10:30 pull (breathing every 5-6 strokes) 1x500 @ 9:30 (1st 25 of each 100= nf) 1x200 ez (dr/s by 25’s) 3400
Sample Day 3
Sample Day 4
300 s 12x50 dr/s @ 1:00 (odd=fr, even=nf) 1x600 fr @ 9:00 2x300 p @ 4:50 1x600 fr @ 8:55 2x100 p @ 1:50 2x100 k @ 3:25 100 ez 3200
Sample Day 5
first 5 mins is just lying on your back, eyes closed and hands on diaphragm. Taking deep breaths, getting longer and fuller as you progress in the 5 mins(longer if needed). Breath in through the nose, and exhale through the mouth.
Focus on your breathing more than the thoughts that enter into your head.
Then fold body into roll ups; arms above the head, rolling up through the spine- extending through the hips and hamstrings all the way out towards the toes; using breath to push you through the movement. Each time trying to become longer, and reaching farther. 10-12 reps; holding the stretch for 5-10 seconds
After roll ups; go into pigeon stretch. Keeping upper body up, but really taking the time to roll forward into the hips and hip flexor. Holding the pose for 30+ seconds to allow hips to release. Drop shoulders, and continue to deep breath.
Transition into child's pose; play with positions. Knees apart, knees closer, deeper seat, or even more of a reach from upper body. Hold each for 30+ s
Last pose to hold, sitting on feet--- from childs pose just sit up. so knees are folded under you and your sitting tall. Slightly lift the chin and lean back from hips so heart and airway is open. Rest hands on thighs, plans face up. Go back into deep breathing. Focus on your body and what it is telling you. Adjust after 2 mins (unless this is comfortable). Hold the pose your body takes you into for 5 more mins, deep breathing from diagram and reminding yourself to drop the shoulders.
Sample Day 6
Today's Ride is about covering the time. If you are feeling good, slow down a little. Riding this long sometimes can be tricky. I'd like to see you cover this ride and run brick with left over energy.