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3 Sessions/Wk – Middle Distance Run Plan for Athletes with a VDOT of 55 or higher (Base)


Tri Training Harder

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8 Weeks

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Plan Description

VDOT = 55 or higher.
Number of run sessions per week available = 3.

This is a Middle Distance Triathlon run training plan for the Base phase, lasting 8 weeks.

This plan is designed for athletes with a VDOT result of 55 or higher who are able to train in this discipline 3 times per week. Duration of the sessions are no more than 2 hours and the maximum volume per week is 5 hours. If you are currently unable to train for 2 hours at a time, then we strongly recommend completing one of our pre season plans.

This plan starts at any time you choose.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
3:23 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:23 hrs 1:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Tri Training Harder

Tri Training Harder

Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.

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