Beginner Prep Phase - 7 weeks

Average Weekly Training Hours 04:27
Training Load By Week
Average Weekly Training Hours 04:27
Training Load By Week

This is a Preparation phase training plan geared for a relatively new triathlete, but someone who is not necessarily new to swimming, biking and running. Workouts are scheduled six days a week with two swims, two bikes and two runs. Training is focused on technique and basic endurance to ease you back into training.

Sample Day 1
0:30:00
1097m
Drill Session - 1200

Warm-up:
2x100 mixed strokes
Drills:
4x50 (drill 25/swim 25)
Main Set:
4x50 RPE 5 (15" rest)
2x100 RPE 5 (20" rest)
Drills:
4x50 (drill 25/swim 25)
Cool down
2x100 mixed strokes

Sample Day 2
0:45:00
Single Leg Drills (45 min)

warm up: 10 minutes easy spin Drill set: 2 min at 85-90 rpm (RPE 4-5) 8x30s single leg pedal (moderate gear, ~70rpm, do each leg 4 times alternating legs, allow ~5s to switch legs) 1 min easy spin (95+ rpm, RPE 4) 8x30s single leg pedal (big gear, ~60rpm, do each leg 4 times alternating legs, allow ~5s to switch legs) 2 min easy spin (95+ rpm, RPE 4) Repeat drills set once more Cool down: at least 5 minutes of easy spinning

Sample Day 3
0:30:00
Easy Run - 30 min

Warm up for at least 5 minutes. Run or run/walk for 20 minutes. (RPE 4) Cool down to a walk for at least 5 minutes.

Sample Day 4
0:30:00
1097m
Drill Session - 1200

Warm-up:
2x100 mixed strokes
Drills:
4x50 (drill 25/swim 25)
Main Set:
4x50 RPE 5 (15" rest)
2x100 RPE 5 (20" rest)
Drills:
4x50 (drill 25/swim 25)
Cool down
2x100 mixed strokes

Sample Day 6
0:45:00
Endurance Ride (45 min)

Warm-up: 10 minutes easy spinning Ride for 30 minutes at RPE of 4-5, keeping cadence as close to 90rpm as possible (shift as often as needed) Cool down: 5 minutes of easy spinning

Sample Day 7
0:40:00
Easy Run - 40 min

Warm up for at least 5 minutes. Run or run/walk for 30 minutes. (RPE 4) Cool down to a walk for 5 minutes.

Sample Day 8
0:40:00
1372m
Drill Session - 1500

Warm-up:
2x100 mixed strokes
Drills:
6x50 (drill 25/swim 25)
Main Set:
6x50 RPE 5 (15" rest)
2x100 RPE 5 (20" rest)
Drills:
6x50 (drill 25/swim 25)
Cool down:
2x100 mixed strokes

Nicole Odell
|
NEO Endurance Sports & Fitness

I provide high-quality endurance sport coaching by applying current coaching best practices, up-to-date sport science, and frequent communication to position each athlete to achieve their individual performance goals.