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Triathlon 24-weeks to your first Iron Distance Event

Author

Karen Buxton

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Length

24 Weeks

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Plan Description

Athlete Profile:
This plan is written for an athlete who is looking to finish their first iron distance (2.4 swim-112 bike—26.2 run) triathlon. You should have some racing experience, having finished at least several sprint and international distance triathlons and or a half iron distance race. You should have a solid base going into the plan including at least two swims per week, three runs per week and cycling at least 1 hour several times per week.

Plan Description:
The plan is based on 550 annual training hours (maximum hours are 16) and follows a two-week “on”(build), one-week “off” (recovery). This is in exception of the first base phase, which will have you three weeks “on,” one week “off.” During the “on” weeks, Monday’s will be considered your rest day, with just a swim and strength session. Complete days off from training will be incorporated into your “off” weeks.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx3
2:25 hrs 1:15 hrs
Runx3
2:29 hrs 3:00 hrs
Bikex3
5:11 hrs 6:30 hrs
Strengthx2
0:58 hrs 0:45 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
2:25 hrs 1:15 hrs
Run
2:29 hrs 3:00 hrs
Bike
5:11 hrs 6:30 hrs
Strength
0:58 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com