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Off-Season Triathlon: Run & Strength Focus (8 Weeks, 8-10 hrs/wk), Email Support + Reusable

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Off-Season Triathlon: Run & Strength Focus (8 Weeks, 8-10 hrs/wk), Email Support + Reusable

Author

David Glover, MSE, MS, CSCS

All plans by this Coach

Length

8 Weeks

Plan Description

“In the depth of winter I finally learned that there was in me an invincible summer.” - Albert Camus

Racing well in the spring, summer and fall starts with what you do in the winter (or off-season).

Designed for age group triathletes with full time jobs and other commitments, the goal of this 8 week off-season is to prepare you for the start of your spring training by keeping you fit over the winter with a focus on improving your running.

Hand-crafted by USA Triathlon-certified coach and elite triathlete David Glover, MS, CSCS, this plan encapsulates his passion for the sport, his personal experience as a triathlete (100+ triathlon finishes including 28 Ironman races) and his success coaching hundreds of triathletes to their success.

The plan provides an 8-week structured and periodized training schedule between 8-10 hours per week to maintain your fitness over the winter. Each week contains 2x swims (Tu, F), 2x bikes (W, Sa), 3x runs (Tu, Th, Su), 3 strength (W, F, Su) workouts. Intervals are included each week to train and maintain your fast twitch muscle fibers. Cycling and running workouts can be done indoors on trainers and treadmills (respectively). Your weekly schedule includes a designated off day (Monday). Long rides are on Saturday and long runs on Sunday. This program can be set to start on any Monday and will run for 8 weeks.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 400 meters or yards continuously
• Bike: 60 minutes
• Run: 60 min (substitute in walking if needed)

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

Please note: This training plan starts any Monday. You can also reuse this training plan in the future by changing the start or end date.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:45:00 01:30:00
Strength x3
01:55:00 00:45:00
Bike x2
02:21:00 02:00:00
Swim x2
01:47:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:45:00 01:30:00
Strength
01:55:00 00:45:00
Bike
02:21:00 02:00:00
Swim
01:47:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

David Glover MS PhDc CSCS Pn1 PnSSR

ENDURANCEWORKS

Triathlon training plans for all triathlon distances from Sprint to Full-distance for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN® and 70.3® Triathlon, Planning a Racing Season, Mental Skills Training, and Exercise Physiology.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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