D3 Run Focus for Triathletes, intermediate, 3.5-6 hrs/wk, 4-6 days/wk with Structured Workouts

Average Weekly Training Hours 08:57
Training Load By Week
Average Weekly Training Hours 08:57
Training Load By Week


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Mike Ricci
  • Founder, Head Coach D3 Multisport, Inc. 2000-Present
  • USA Triathlon Coach of the Year and 2017 USAT World Team Coach
  • USA Triathlon Elite Level 3 Coach (1 of 19 in the US)
  • Coached the University of Colorado Triathlon team to 4 straight National Titles 2010-2013
  • Coached multiple National Champions, Kona Qualifiers, and 1st yr. triathletes
  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

A solid training plan equals athlete success:"My race went well, smashed my goal of 5:45 with a 5:04. The plan was great and have recommended it to friends. I will purchase a plan for the full IM next year."
Thanks,
Eric D.

Starts: Anytime

Length: This 8 week program is a Run Focus for Triathletes Plan. This plan averages 7.5-11 hrs per week and has a max week of 11 hours. This program build from 4 days a week of running to six days of running. The progression is gradual and has many easy runs. There are 2 swims, 2 bikes and 2 strength sessions each week, as well.

Requirements: You should have good fitness over the past 4-6 weeks. Going into this plan you should be able to:
  • Swim at least 1,500ms
  • Bike at least 1 hour
  • Run 50 minutes

You will build to:
  • 3,000m of swimming
  • 1.5 hours of cycling
  • 1:40 hours of running

Your off day is Monday, your long ride is Saturday and long run is on Sunday.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program,

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan and looks forward to helping you too.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • A weekly training tip video in your plan
  • The opportunity to be a part of one of the top Ironman Club Teams in the World
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Access to premium content on our website and instructional videos in all 3 sports
  • Strength training and core workouts with accompanying videos
  • Inclusion in Team D3 and access to our private Facebook group to ask our USAT certified coaches questions
  • A chance to race in a really cool kit :-)

If you have questions email Coach Mike and learn how we get it done for our athletes: www.D3Multisport.com

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day -12
0:30:00
23.3TSS
WB AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Sample Day -11
0:55:00
TT: Assess Fitness

After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1-6.

Sample Day -10
0:30:00
23.3TSS
WB AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Sample Day -9
0:45:00
35TSS
WB AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Sample Day -6
0:45:00
35TSS
WB AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Sample Day -3
1:00:00
46.7TSS
WB AeT - workout 2 - 1:00

Run on a flat course or treadmill. 20' Z1, then 2x10' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between and then 15' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Sample Day 1
0:30:00
Pedaling Efficiency

WU: 10' - CD: 10' 4’ at 100 RPM. 3’ at 110 RPM. 2 ‘at 120 RPM or highest sustainable RPM

Michael Ricci
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D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.