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

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

“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.

Sample Day -4
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 0
1:00:00
Long Ride

WU 20' (minutes) to Z2.

Alternate: 4' Z3 / 6' Z2 (stand for 1' during each of Z3 efforts)

Last 10' Z2

Sample Day 1
1:00:00
Long Run

Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible. Practice nutrition and hydration.

Mix in 4 x 1' Z3 efforts.

Sample Day 24
0:45:00

WU 10' to Z2 with 4x 15s strides mixed in.

Repeat 3x (2' Z3 / 2' Z4 / 4' Z2)

Finish in Z2

Sample Day 25
0:45:00
Hilly Couse

Z2 on a hilly course with any hills in Z3.

Sample Day 39
1:00:00
Intevals

Optional: Spinning class

WU 15' to Z2
40' Alternate: 6' Z2 / 4' Z4
Finish in Z2

Sample Day 50
1:19:59
Long Run

Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible. Practice nutrition and hydration.

Mix in 10 x 2' Z3 efforts.

David Glover, MSE, MS, CSCS
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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 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.