Browse More Plans

10 week triathlon S&C programme


Alison Smith

All plans by this Coach
No Ratings


10 Weeks

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.

Still have questions about this plan?

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
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

If you are a beginner wanting to be guided through your first few triathlons I would love to share your journey. I can create your own bespoke online training plans, give you specific strength training workouts to complete, and generally hold your hand through the entire process!
Whilst our relationship will be virtual, we will facetime regularly so that I can check your progress, and provide as much support as possible. Its never too later to start, so what are you waiting for?