Triathlon Training Plan

Intermediate

Triathlon Training Plan

by Andy Potts

Be Excited to Improve, be mentally engaged

every time you train, listen to your body and

have fun. Triathlon is an amazing sport and

is an integral part of many people’s journey

in life, and a journey it most certainly is.

Triathlon will take you places, both physically

and mentally, that you have yet to visit, teach

you things you did not know about yourself,

beat you up, pick you up and keep you

wanting more.

For being an individual sport, you will find

kinship and friendships that I implore you to

embrace. It is these relationships that will

make those early morning workouts easier,

after work training sessions actually happen

and crossing the finish line that much more

magical.

Triathlon rewards patience, consistency

and hard work. The cornerstone of success

in triathlon training is consistency and

repeatability- As you progress through your

training, you should finish workouts feeling

accomplished and ‘spent’ but also that you

could do the workout again the next day if you

had to. To use a common analogy, you should

always be making deposits into your fitness

‘bank’ and not taking withdrawals. Pay close

attention to your body and when in doubt,

leave it out. Above all else, enjoy the journey

and remember- Sound Mind, Sound Body.

The focus of these training plans are to help

you learn how to properly manage and adapt

to the stress of various training volumes.

As you progress through your training, we

will introduce new stimuli such as intensity

and changes in efforts. As with any sound

training program, we will progress steadily,

purposefully and consistently.

Be Patient, Be Excited and Have Fun!

See You At The Finish Line,

Andy Potts

Monday

01

02

03

04

WK

ToTaL HRS

Triathlon Training Plan

Training Chart Weeks 1-4

TUESday

WEdnESday

THURSday

FRIday

SaTURday

SUnday

Swim

Speed / Drill

Run

Tempo negative split

40 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

40 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

40 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

30 min 60 min

Bike

Ride

Run

Brick - Run off bike

120 min

30 min

Bike

Ride

Run

Brick - Run off bike

150 min

30 min

Bike

Ride

Run

Brick - Run off bike

180 min

30 min

Bike

Ride

Run

Brick - Run off bike

120 min 30 min

DAY OFF

DAY OFF

DAY OFF

DAY OFF

5:10 3:00 3:00 hr:mn Total: 11:10 5:40 3:10 4:00 hr:mn Total: 12:50 6:10 3:10 4:00 hr:mn Total: 13:10 5:10 2:15 3:30 hr:mn Total: 10:55

Intermediate

Swim

Long intervals (300’s - 500’s)

Bike

Easy build to 80% Race Pace / Effort 60 min 60 min

Swim

Long intervals (300’s - 500’s)

Bike

Easy build to 80% Race Pace / Effort 60 min 60 min

Swim

Long intervals (300’s - 500’s)

Bike

Easy build to 80% Race Pace / Effort 60 min 60 min

Swim

Long intervals (300’s - 500’s)

Bike

Easy build to 80% Race Pace / Effort

60 min 60 min

Bike

10 min @ 80% Race Pace / Effort

Run

Cruiser 70 min 30 min

Swim

3 x 200m/ r=20’s

Bike

15 min @ 80% Race Pace / Effort

Run

Cruiser 70 min 30 min 60 min

Swim

3 x 200m/ r=15’s

Bike

15 min @ 80% Race Pace / Effort

Run

Cruiser 70 min 30 min 60 min

Swim

Cruiser

Bike

15 min @ 80% Race Pace / Effort 70 min 60 min

Swim

Shake out / Easy

Run

Long Run

50 min 60 min

Swim

Shake out / Easy

Run

Long Run

60 min 60 min

Swim

Shake out / Easy

Run

Long Run

60 min 60 min

Swim

Shake out / Easy

Run

Long Run 45 min 30 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Monday

05

06

07

08

WK

ToTaL HRS

Triathlon Training Plan

Training Chart Weeks 5-8

TUESday

WEdnESday

THURSday

FRIday

SaTURday

SUnday

Swim

Speed / Drill

Run

Tempo negative split

45 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

45 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

45 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

45 min 60 min

Bike

20 min total at Race Pace / Effort

Run

Brick - Run off bike

150 min

35 min

Bike

30 min total at Race Pace / Effort

Run

Brick - Run off bike

150 min

40 min

Bike

60 min total at Race Pace / Effort

Run

Brick - Run off bike

150 min 40 min

Bike

Cruiser

Run

Brick - Cruise 135 min 25 min

DAY OFF

DAY OFF

DAY OFF

DAY OFF

5:50 2:50 3:40 hr:mn Total: 12:20 6:00 3:45 3:00 hr:mn Total: 12:45 6:20 4:00 3:00 hr:mn Total: 13:20 5:25 3:00 3:00 hr:mn Total: 11:25

Intermediate

Swim

Long intervals at Race Effort: MS - 1000m

Bike

Easy build to 80% Race Pace / Effort

60 min 60 min

Swim

Long intervals at Race Effort: MS - 1200m

Bike

Easy build to 80% Race Pace / Effort

60 min 60 min

Swim

Long intervals at Race Effort: MS - 1400m

Bike

Easy build to 80% Race Pace / Effort

70 min 60 min

Swim

Long intervals at Race Effort: MS - 1000m

Bike

Easy build to 80% Race Pace / Effort

60 min 60 min

Bike

10 min @ 90% Race Pace / Effort 80 min

Bike

15 min @ 90% Race Pace / Effort

Run

Cruiser

90 min

40 min

Bike

20 min @ 90% Race Pace / Effort

Run

Cruiser 100 min 45 min

Swim

Cruiser

Bike

10 min @ 90% Race Pace / Effort 70 min

40 min

Swim

Shake out / Easy

Run

Long with 15 min at Race Pace / Effort

60 min 60 min

Swim

Shake out / Easy

Run

Long with 15 min at Race Pace / Effort

70 min 60 min

Swim

Shake out / Easy

Run

Long with 15 min at Race Pace / Effort

80 min 60 min

Swim

Shake out / Easy

Run

Long with 10 min at Race Pace / Effort 50 min 60 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Run

Cruiser 30 min

Monday

09

10

11

12

WK

ToTaL HRS

Triathlon Training Plan

Training Chart Weeks 9-12

TUESday

WEdnESday

THURSday

FRIday

SaTURday

SUnday

Swim

Speed / Drill

Run

Tempo negative split

50 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

50 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

55 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

35 min 35 min

Bike

3 x 15 min @ Race Pace Effort / 5 min @ Easy

Run

Brick 1st 5 min off the bike @ Race Pace, Cruise Remainder

150 min

30 min

Bike

6 x 10 min @ Race Pace Effort / 5 min @ Easy

Run

Brick last 5 min @ Race Pace, Cruise Remainder

180 min

30 min

Bike

5 x 15 min @ Race Pace Effort / 5 min @ Easy

Run

Brick 1st 10 min @ Race Pace, Cruise Remainder

180 min

30 min

Bike

10 x 2 min @ Race Pace Effort / 5 min @ Easy

Run

Brick 1st 10 min @ Race Pace, Cruise Remainder 120 min 30 min

DAY OFF

DAY OFF

DAY OFF

DAY OFF

5:45 3:20 3:00 hr:mn Total: 12:05 6:15 3:20 3:00 hr:mn Total: 12:35 6:15 3:25 3:00 hr:mn Total: 12:40. 4:45 3:00 2:35 hr:mn Total: 10:20

Intermediate

Swim

MS: 3 x 400m; r=20s

Bike

Easy build to 90% Race Pace / Effort 60 min 60 min

Swim

MS: 3 x 500m; r=20s

Bike

Easy build to 90% Race Pace / Effort 60 min 60 min

Swim

MS: 3 x 400m; r=20s

Bike

Easy build to 90% Race Pace / Effort 60 min 60 min

Swim

MS: 3 x 200m; r=10s

Bike

Easy build to 90% Race Pace / Effort

60 min 60 min

Bike

3 x 3 min @ Race Pace / Effort 75 min

Bike

4 x 3 min @ Race Pace / Effort

Run

Cruiser

75 min

40 min

Bike

4 x 3 min @ Race Pace / Effort

Run

Cruiser 75 min 40 min

Bike

Cruiser 60 min

Swim

Shake out / Easy

Run

15 min @ 80% RP/E 10 min @ 90% RP/E, 5 min @ RP/E

50 min 60 min

Swim

Shake out / Easy

Run

15 min @ 80% RP/E 10 min @ 90% RP/E, 5 min @ RP/E

50 min 60 min

Swim

Shake out / Easy

Run

15 min @ 80% RP/E 20 min @ 90% RP/E, 10 min @ RP/E

50 min 60 min

Swim

Shake out / Easy

Run

10 min @ 80% RP/E 5 min @ 90% RP/E, 2.5 min @ RP/E

50 min 60 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Bike

Cruiser

Run

Cruiser 60 min 30 min

Bike

Cruiser

Run

Cruiser 45 min 30 min

Run

Cruiser 35 min

Run

Cruiser 40 min

Monday

13

14

15

16

WK

ToTaL HRS

Triathlon Training Plan

Training Chart Weeks 13-16

TUESday

WEdnESday

THURSday

FRIday

SaTURday

SUnday

Swim

Speed / Drill

Run

Tempo negative split

60 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

65 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

40 min 60 min

Swim

Speed / Drill

Run

Tempo negative split

40 min 60 min

Bike

6 x 15 min @ Race Pace Effort

Run

Brick - Tempo Negative Split 180 min

30 min

Bike

7 x (9min @ 80% RP/E, 6min @ 90% RP/E, 3min @ RP/E)

Run

Brick - Tempo Negative Split 180 min

30 min

Bike

Race Prep Simulation: 40-60 min-ute ride with Pickups to Race Pace

Run

Brick - 4 x 4min @ Race Pace 60 min

30 min

Bike

30-40 minute ride with Pickups 40 min

DAY OFF

DAY OFF

DAY OFF

DAY OFF

6:00 3:25 3:00 hr:mn Total: 12:25 6:00 3:40 3:00 hr:mn Total: 12:40 2:30 2:45 2:45 hr:mn Total: 8:00 1:20 1:45 1:25 hr:mn Total: 4:30

Intermediate

Swim

MS: 3 x 500m; r=5s

Bike

Easy build to Race Pace / Effort (10 min) 60 min 60 min

Swim

MS: 4 x 500m; r=5s

Bike

Easy build to Race Pace / Effort (10 min) 60 min 60 min

Swim

MS: 4 x 300m; r=5s 45 min

Bike

6 x 3 min @ Race Pace / Effort 75 min

Bike

8 x 2 min @ Race Pace / Effort

Run

Cruiser

75 min

35 min

Bike

3 x 3 min @ Race Pace / Effort

Run

Cruiser

45 min

35 min

Bike

3 x 3 min @ Race Pace / Effort 40min

Swim

Shake out / Easy

Run

Cruise with 10 min at Race Pace 45 min

60 min

Swim

Shake out / Easy

Run

Tempo Negative Split to Race Pace on back half

60 min 60 min

Swim

Shake out / Easy

Run

Tempo Negative Split 60 min 60 min

Bike

Cruiser

Run

Cruiser 45 min 30 min

Bike

Cruiser

Run

Cruiser 45 min 30 min

Bike

Cruiser 45 min

Run

Cruiser 30 min

Run

Cruiser 35 min

Run

Cruiser 40 min

DAY OFF

Swim

5-10 x 25/50min pickups 25 min

RACE!

14

12

10

8

6

4

2

HRS

Triathlon Training Plan

Training Chart Hours

Triathlon Training Plan

Glossary Terms

All Workouts are based off of Race Pace/Effort

Race Pace/Effort: The pace that you can/will sustain during your goal race

Pick-Ups: Range in duration from 1 minute to 5 minutes and are where you progressively ‘pick up’

your speed over the duration of that interval to various levels. Rest in between pick-ups is at your

discretion.

Cruiser/Easy Cruiser: Easy ride, run or swim that builds up to just above warm up effort

Build: Increase your pace/intensity as a workout progresses so that you finish the workout at race

pace/effort

Tempo/negative Split: This is a workout where you run out building to race pace(tempo) and come

home faster then you went out. IE: Run out for 21 minutes, return in 19.

When we indicate- “30 minutes of work” at race pace/effort: This means that the ‘work’ should be

30 minutes and does not include the rest intervals. Use discretion to vary rest intervals. As you get

closer to the race and are training more at race pace, ideally rest intervals should be shorter and they

should be longer when you are working above race pace.

Swimming Terms:

Drills: Find a local swim coach, a friend or pick up a book on the various swim drills you can

incorporate into your training. My favorite are: Kick on Side (KOS), Finger Tip Drag, 1 Arm Drill

(Breathe to the opposite side) and Catch Up. USMS has a great site for searching for drills and

articles on drills here: http://www.usms.org/articles/

Fins: Swim Fins

Pads: Swim Paddles

Pull: Swimming with either a pull buoy, paddles, band(around your ankle) or a combination of

these items

Snorkel: Swim Snorkel- Front/Freestyle Snorkel is the my recommendation

# x ### @ :33: Will refer to the # of Reps x Distance at a certain time interval

Bike Terms:

Drills: Single Leg Pedaling, Progressive High Cadence Pedaling, Etc. For some cycling drill

examples, go here: http://www.tgbtraining.com/library/BIKE/bike-drills1.htm