A 12 week winter training plan for experienced triathletes that want to race next season. These endurance based weekly workouts will build your aerobic base so that you can race faster and longer.
Contains time, mileage or yardage and pacing intensities for each specific workout.
There is no magic pill you can swallow to be successful at endurance sports. It takes hard work to race fast and be successful. This detailed plan builds in volume through the 12 week program and is designed for athletes with a strong work ethic.
Written by Scott James, an Ultraman World Championship finisher, Masters Swim Coach and University of Oregon Triathlon Club Coach. He has been coaching since 2002 and has had athletes qualify for the Boston Marathon and Ironman Kona.
Scott is a veteran triathlete and has participated in other ultra-distance endurance events.
Example Week:
Week #1
Weekly Totals:
Swimming 3600 yards/meters
Biking: 4 hours
Running: 15 miles
Swim #1 1500
300 swim
8 x 50 rest:10
odds: skate with switch/free
evens: kick/free
8 x 75 rest :15
odds: kick/finger tip drag/free
evens: backstroke flag drill/kick/backstroke
4 x 100 swim, 4th 25 fist swimming
Swim #2 2100
500 swim with 4th 25 backstroke
6 x 100 rest :15 as
odds: 50k/25 hand rotation backstroke drill/25 backstroke
evens: all free, with 2nd 25 modern catch up
500 swim, 4th 25 backstroke
5 x 100 free all stroke counting, use the same stroke count per 25
Bike #1
60 min spin
Bike #2
60 min steady effort
Bike #3
2 hours steady effort
Run #1
4 miles steady with rolling hills
Run #2
5 miles steady flats
Run #3
30 min easy
Run #4
4 miles steady effort
Contains time, mileage or yardage and pacing intensities for each specific workout.
There is no magic pill you can swallow to be successful at endurance sports. It takes hard work to race fast and be successful. This detailed plan builds in volume through the 12 week program and is designed for athletes with a strong work ethic.
Written by Scott James, an Ultraman World Championship finisher, Masters Swim Coach and University of Oregon Triathlon Club Coach. He has been coaching since 2002 and has had athletes qualify for the Boston Marathon and Ironman Kona.
Scott is a veteran triathlete and has participated in other ultra-distance endurance events.
Example Week:
Week #1
Weekly Totals:
Swimming 3600 yards/meters
Biking: 4 hours
Running: 15 miles
Swim #1 1500
300 swim
8 x 50 rest:10
odds: skate with switch/free
evens: kick/free
8 x 75 rest :15
odds: kick/finger tip drag/free
evens: backstroke flag drill/kick/backstroke
4 x 100 swim, 4th 25 fist swimming
Swim #2 2100
500 swim with 4th 25 backstroke
6 x 100 rest :15 as
odds: 50k/25 hand rotation backstroke drill/25 backstroke
evens: all free, with 2nd 25 modern catch up
500 swim, 4th 25 backstroke
5 x 100 free all stroke counting, use the same stroke count per 25
Bike #1
60 min spin
Bike #2
60 min steady effort
Bike #3
2 hours steady effort
Run #1
4 miles steady with rolling hills
Run #2
5 miles steady flats
Run #3
30 min easy
Run #4
4 miles steady effort
