16 Week Off-Season Run Focus w/Strength and Weight Loss
Author
Andrew Dollar
All plans by this CoachLength
19 Weeks
Typical Week
5 Run, 1 Bike, 1 Swim, 2 Strength, 1 Day Off
Longest Workout
1:00 hrs swim
2:00 hrs bike
2:00 hrs run
Plan Specs
triathlon beginner intermediate strength base period
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Summary
This plan assumes you are coming off a tri season 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.
Stats
Sample Day 1
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
2x100 warm up (60"between) 4x50 swim (30"between) 20x25 swim (20-30"between) 100 cool down
Sample Day 2
Zone 1-2 only.
Sample Day 3
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
Zone 1-2 only.
Sample Day 5
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
Easy Zone 2 ride, up to 90 minutes.