Off-Season Triathlon Plan: Run Focus - Intermediate to Advanced Triathletes - 8 Weeks

Average Weekly Training Hours 09:19
Training Load By Week
Average Weekly Training Hours 09:19
Training Load By Week


Designed for: Intermediate to Advanced Triathletes.

This plan is for those triathletes looking to improve their run in the off-season while maintaining triathlon fitness in the off-season.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for over 25 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:
A document explaining effort/zones/intensity levels is included for reference.
Additional training information is provided within the workouts in the plan.
E-mail support is available to answer your questions regarding the plan.

Before starting: You should be able to comfortably run for one hour, swim 1900 yds, and bike one hour.  The weekly volume of the plan starts at 9:00 for the first week and peaks at 9:45. After taking some time off after your final race of the season, start back up with some unstructured training, then start this program. This plan includes strength training, days off, and active recovery days. It will get you back into the exercise routine while maintaining your triathlon fitness, building strength, and adding variety to your plan. The off-season is an ideal time to focus on strength as well as any weakness you have. For this reason, strength sessions are included as well as strength specific swim, bike & run workouts.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.
Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 1
1:00:00
1737m
Swim Drill Session

W/U:
400 as 200 choice/100 pull/100 kick w/fins or no fins
.
Main Set: 3x
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2 x 50 drill w/ 20 sec rest
200 free w/30 sec rest
.
C/D: 
600 mixed strokes

Sample Day 1
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.
.
For examples of strength exercises, check the Rise Endurance YouTube Channel:
https://www.youtube.com/channel/UC26A7Niioq4aS-UqRrRgQww
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Coach Joan discusses Corrective Exercises:
http://riseendurance.com/strength-exercises-for-triathletes/

Sample Day 2
0:45:00
Base Run

W/U: 
10-15min easy warm up, include dynamic stretches in your warm up.
.
Main Set:
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5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with left over time at zone 2 effort, on soft surface if possible.

Sample Day 3
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 3
1:00:00
Cycle Strength / Trainer Workout

W/U: 
10-15min @ Z2-Z3 effort 
During the last 5min of the W/U build effort levels up to upper Z4 and then return slowly back to Z2 effort again
Keep cadence between 90-100rpm during the W/U.
.
Main Set: 3x
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2min @ 55-60rpm @ Zone 4 effort with a focus on even power through the full range of motion.
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1min easy spin at 100rpm
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1min left leg only, at 80-90rpm @ Zone 4 effort
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1min easy spin at 100rpm
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1min right leg only, at 80-90rpm @ Zone 4 effort
.
2min @ 55-60rpm @ Zone 4 effort
.
2min easy spin at 100rpm
.
C/D: 
10-15min @ Z2-Z3 effort @ 90-100rpm

Sample Day 4
1:00:00
Base Run

W/U: 
10-15min easy 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed Lactate threshold.)
.
Main Set:
.
4 x 5min @ upper zone 3 - lower zone 4 with 2min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with left over time at zone 2 effort, once again on a soft surface if possible.

Sample Day 4
1:00:00
Crosstrain

Cross train as you would like.
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Examples of some great workouts are:
Downhill Skiing or Snowboarding
Swimming
Elliptical Machine
Cycling
Walking
Water Running
Cross Country Skiing
Stand-Up Paddle Board
Snowshoeing
Yoga
Pilates
Trail Running
Mountain Biking

Joan Scrivanich
|
Rise Endurance LLC

Coach Joan’s scientifically based training and athlete-centered approach to coaching has successfully empowered athletes to reach their potential and has taught her athletes how to reach the finish line faster.

We Guarantee to make YOU a priority and to work with you throughout the year and through your races so that you can save time, have peace of mind, race faster, and be your healthiest.

Coach Joan works with both local and remote athletes.