| Sample training plan from 3-Fitness Triathlon & Personal Training LLC | ||||
| This is week 15 of a 40-week training plan for an athlete with goal races of two Half Ironman events during 2008, along with two International distance races and three Sprint triathlons. | ||||
| Week of: | 4/7/2008 | 15 | ||
| Period: | Base 3 | Endurance, Force, Speed, Muscular Endurance | ||
| Total Hrs: | 10 | |||
| Notes | Swim | Bike | Run | |
| Monday | Off | |||
| Tuesday | W/U: 3 x 100 (25 Kick, 25 Right arm only, 25 Left arm only, 25
Free) Main: 1000, alternate T-pace 50 with easy 50s C/D: 300 Free Total Distance: 1600 [ME] (Total workout time is 1:00; if time remains, swim longer if desired) |
Run 0:30 on course with several moderately steep hills that take 2-5 minutes to run up. Stay in Zones 1-5a. Remaining workout time is Zone 2. [F] | ||
| Wednesday | On flat course or trainer, ride 1:30, including continuously for 50-60 minutes in Zones 3 to 5a. Maintain cadence of 85-100 rpm and ride in aero position. Any remaining workout time is Zone 2. [ME] | |||
| Thursday | Swim intervals of 5 minutes, with rest interval of 45 seconds. Zones 4 to 5a. Total distance should be about 1500-2000. [ME] | Run 1:00 - Warm up, then do 10-30 minutes steady pace in Zone 3 on mostly flat course. [ME] | ||
| Friday | Bike Trainer: Shift up and down thru gears to simulate hills. Spend 2 to 5 minutes in each gear and remain seated. Zones 1-4. Total time = 1:30. [F] | |||
| Saturday | Warm-up, then run 4-5 x 20 seconds fast on soft, gentle downhill (race pace). Walk 90 second back to start for recovery. Remaining run time is Zone 2, but cool down to Zone 1. Total time = 0:30. [S] | |||
| Sunday | Reverse Brick: after 1:15 run in Zone 2, quickly transition to 2:00 bike ride in Zone 2. [E] | |||
| Total Hrs | 1:45 | 5:00 | 3:15 | |