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10 week triathlon S&C programme


Alison Smith

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10 Weeks

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Plan Description

Most research studies have found that two strength training sessions per week for 8-12 weeks achieves a sufficient increase in strength to result in endurance improvements.

This progressive and detailed 10-week strength programme follows on from our 4-week adapation phase plan, specific to triathletes in their base & build training phase.

This phase is the meat and potatoes of your strength training program. This is what will translate to improved triathlon performance if you get it right. Once you have completed it you can repeat it again from the start, depending on which phase of your training year you are in. If you are just about to enter race season this is NOT the time to start a progressive strength programme!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
1:30 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:30 hrs 0:45 hrs

Training Load By Week

Alison Smith

Sunshine Multisport coaching

As a GBR age-group triathlete I know what it takes to balance work, life and training and will adjust your training to suit you and your lifestyle. I offer a completely bespoke coaching service, and by limiting my athlete numbers I make sure I give you the personal attention you would expect.
I keep workouts simple but progressive. Through the metrics I also look at the bigger picture and ensure the focus is on all aspects of your training; rest & recovery, flexibilty, strength & nutrition.

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