Beginner Prep Phase - 7 weeks

Author

Nicole Drummer

All plans by this Coach

Length

7 Weeks

Typical Week

2 Swim, 2 Bike, 2 Run, 1 Day Off

Longest Workout

0:49 hrs swim
1:15 hrs bike
1:00 hrs run

Plan Specs

triathlon

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Summary

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.

Stats

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

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.

Back to Plan Details

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

Beginner Prep Phase - 7 weeks

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