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

Typical Week

1 Day Off, 2 Swim, 3 Run, 2 Bike, 3 Strength

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon beginner intermediate hr based

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Summary

“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).

training plan guide

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.

david glover coaching certifications

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:48
Training Load By Week
Average Weekly Training Hours: 08:48
Average Weekly Breakdown

David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® 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 Your Racing Season, Mental Skills Training and Exercise Physiology.

Back to Plan Details

Sample Day 1

0:49:59
Swim

W/U: 
100 easy CHOICE
2 x 100 Float Kick Drill, r10s

Main Set:

1 x 300 FR steady, r15s
1 x 300 FR steady w/ PADS, r15s
3 x 200 FR start Steady and build to Z3, r20s
5 x 100 FR (25 Very Fast / 75 Steady), r15s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Note: If at any time you can't complete an interval, break it up into smaller pieces (take a short rest at the wall).

Sample Day 1

0:45:00
Hills

WU 10' (minutes) to Z2. Include 6 x 15s strides (quick, fast acclerations, but not sprints, to increase leg turnover).

Find a moderately inclined hill.
Run up 1' Z3 then down easy. Repeat 6x.

Finish in Z2.

Sample Day 2

0:40:00
Drills

WU 10' to Z2

Include the following:
6x30s high speed spins with moderate resistance and 30 sec in between (as fast as you can without bouncing in the saddle)
and
4x 60s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat.

Sample Day 2

0:45:00
Whole Body Strength

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.
Warm up 5-10 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set (hold each plank. Save time by "super setting" exercises - do one set of 2 exercises then repeat in the same order for the second set. Rest about 1 minute between sets.

Sample Day 3

0:45:00
Run Field Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 4

0:55:00
Swim

W/U:
200 easy CHOICE
4 x 50 (25 Tarzan drill, 25 FR), r15s

Main Set:

400 FR Steady, r30s
2 x 100 FR steady, r20s
400 FR Build to Z3, r30s
2 x 100 FR Steady, r20s
400 FR Build to Z3, r30s
2 x 100 FR Z3, r20s

C/D: 100 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 4

0:25:00
Core Routine

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up with 5-10 min light aerobic exercise. Perform 2 sets of each exercise with 12-20 repetitions per set. Save time by super setting the exercises together for a set then repeating same exercises again for the second set.

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

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