16 Week Off-Season Run Focus w/Strength and Weight Loss

Average Weekly Training Hours 07:18
Training Load By Week
Average Weekly Training Hours 07:18
Training Load By Week

This plan assumes you are coming off a tri sesaon with decent base fitness. You should be prepared to train for a half marathon and do strength workouts in a gym with an Olympic lifting setup 2x pe week. This plan is designed to keep training volume lower, intensity higher. You will improve your run, improve your strength, lose weight, and modestly work on cycling power as well.

Sample Day 1
0:19:59
20 Minute Run

These 20 minute runs are just as important as the longer ones. Every run right now is easy pace. Don't cheat and try to go fast or things won't work out farther down the line. First comes the base, then comes the speed.

Sample Day 2
0:40:00
40 Minute Run

Zone 1-2 only.

Sample Day 2
914m
1000 short intervals

2x100 warm up (60"between) 4x50 swim (30"between) 20x25 swim (20-30"between) 100 cool down

Sample Day 3
0:19:59
20 Minute Run

These 20 minute runs are just as important as the longer ones. Every run right now is easy pace. Don't cheat and try to go fast or things won't work out farther down the line. First comes the base, then comes the speed.

Sample Day 4
0:40:00
40 Minute Run

Zone 1-2 only.

Sample Day 5
0:19:59
20 Minute Run

These 20 minute runs are just as important as the longer ones. Every run right now is easy pace. Don't cheat and try to go fast or things won't work out farther down the line. First comes the base, then comes the speed.

Sample Day 6
1:00:00
Recovery Ride

Easy Zone 2 ride, up to 90 minutes.

Andrew Dollar
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FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.