9hr Spring Challenge Cromwell Training Plan (INTERMEDIATE 24 week Plan - Start 15 Apr 19)

Average Weekly Training Hours 14:45
Training Load By Week
Average Weekly Training Hours 14:45
Training Load By Week

“Training for excellence, with excellent training.”


Spring Challenge


When you cross the finish line of the Cromwell Spring Challenge, you and your team mates have accomplished something very special.


Designed for Intermediate Adventure Racers who are looking to complete the Spring Challenge event, the primary goal of this training plan is to prepare you to COMPLETE the Cromwell Spring Challenge.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from being involved in adventure racing for many years and completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes & adventure racers.


Starting 24 weeks before the Cromwell Spring Challenge (on 15th April  2019), this plan progresses through phases to build your fitness to it's peak performance. Each week typically contains a workout each day, with weekend adventures for you and your team mates. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).


Prior to using this plan, you should be able to complete the following workouts:


• Bike: 50min


• Run: 45min


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.



Please note:


• This training plan starts on Monday 15 April 2019 and finishes on race day.

Sample Day 1
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 2
0:45:00
59.6TSS
Run - Steady 45min (Pace)

45min Level II;
10min Stretching

Sample Day 3
1:20:00
53.3TSS
Brick - 2hr (Bike) (HR)

80min Bike Level II; then 40min Run Level II; finish with 10min Stretching

Sample Day 3
0:40:00
54.1TSS
Brick - 2hr (Run) (Pace)

80min Bike Level II; then 40min Run Level II; finish with 10min Stretching

Sample Day 4
0:50:00
33.3TSS
Bike - Steady 50min (HR)

45min Level II; 10min Stretching

Sample Day 5
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 6
9:00:00
Multi-Discipline Adventure 9hr

Come up with a fun multi-discipline adventure with your team mates that at a minimum involves Mountain Biking and Trekking (preferably with some navigation component)

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.