Triathlon - Short Course - Level 2 (13 weeks / Saturday race)

Average Weekly Training Hours 06:54
Training Load By Week
Average Weekly Training Hours 06:54
Training Load By Week

SHORT COURSE TRIATHLON TRAINING PLANS

Whether you are looking to finish your first sprint or Olympic distance triathlon, improve your personal performance or compete in the USAT National Championships, choose from four different levels of short course triathlon training plans to help you attain your goals.

Each plan follows a 3:1 periodization schedule that involves three weeks of increasing volume or intensity followed by a recovery week. The plans vary according to the number of workouts per week, the amount of training hours, and the length of time spent working on the foundational base.

As you compare the plans to find the right one for you, consider your past training volume, the amount of time you have to dedicate to training, and your goals. Note that levels 3 and 4 assume prior base training (at least four weeks) before beginning the plan. With any of the plans, you should be ready to handle the first week’s training volume before starting.

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Sample Day 1
0:10:00
Strength: Functional (10 min workout 1)

Take 10 minutes out of the day when you have a break to do these exercises (see "Exercises & Intervals") tab. Spend 2 minutes on each exercise. This is about making your muscles "smarter" (as well as stronger).

Sample Day 1
0:45:00
Bike (Easy)

This is an easy ride—it is designed to aid recovery, add to your training volume and loosen you up for the key workouts of the week. Bike primarily in Zones 1-2. Keep cadence high. Don’t worry about pace; goal is to loosen legs and feel fresh at end.

Sample Day 1
0:45:00
Swim (Form A1)

Warm up: 400 free, 200 non-free and/or kick

Set #1: 4-8 x 50 (25 fist drill, 25 regular free – Focus on keeping the elbow high and finding the most effective position for your arm during the pull phase of your stroke.)
Rest interval: 10-20 sec
(200-400)

Set #2: 8-12 x 25 free (for form not speed; count strokes and aim to lower stroke count on these)
Rest interval: as needed (e.g. 15-30 sec)
(200-300)

Set #3: 6-8 x 50 (25 rotating kick, 25 build [build speed to sprint])
Rest interval: 20 sec
(300-400)

Warm down: 100 easy backstroke, 100 free, 100 choice.

(Total: 1500-2,000)
(see attached swimming drills)

Sample Day 2
0:45:00
Run (Long)

This is your “long run” of the week where you run primarily in Zone 2 for the bulk of the run (aside from warm up and warm down). It is designed to build your aerobic system and add to your training base. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds to develop good neuromuscular patterns and running form.

Sample Day 3
0:10:00
Strength: Functional (10 min workout 2)

Take 10 minutes out of the day when you have a break to do these exercises (see "Exercises & Intervals") tab. Spend 2 minutes on each exercise. This is about making your muscles "smarter" (as well as stronger).

Sample Day 3
1:15:00
Bike (Long)

This is your “long bike” of the week where you bike primarily in Zone 2 for the bulk of the ride (aside from warm up and warm down). It is designed to build your aerobic system and add to your training base. Focus on keeping your cadence at 90 revolutions per minute or more throughout the ride (use a cadence sensor on a bike computer or Garmin for feedback).

Sample Day 4
0:19:59
Run (Easy)

This is an easy run—it is designed to aid recovery, add to your training volume and loosen you up for the key runs of the week. Run primarily in Zone 1 (or into bottom of Zone 2). Focus on keeping cadence between 28-30 left foot strikes per 20 seconds. Don’t worry about pace or distance covered; goal is to feel fresh at the end. This run is ideal to do on trails where you can keep it easy without worrying about time splits. Note: if you feel overly fatigued going into this workout, then cut back the duration of this run—or take the day off completely.

Adam Hodges
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Alp Fitness

With credentials from USA Triathlon and the American College of Sports Medicine, All-American triathlete and XTERRA SoCal Trail Series champion, Adam Hodges, PhD, provides training plans and educational resources to help you achieve success in triathlons, running and life. His coaching vision is based on the belief that the ultimate reward of training is the continual process of self-discovery and personal growth that arises out of athletic challenges. Learn more at alpfitness.com.