The Training Plan

In a comment on my most recent post, Stephen wanted to know what my training plan looked like. So here it is.

Actually, it’s two plans. The first part started yesterday and continues through the 23rd of February. During this time, I’ll be doing the Prep weeks from Your Best Triathlon by Joe Friel. These aren’t super hard, but it does involve between 10 and 14 hours each week (a bit less on recovery weeks). At the same time, I’ll be finishing the last six weeks of Swim Speed Workouts.

The “prep” phase is just that: preparation for the 26-week training plan, which I’m pulling from Gale Bernhardt’s Training Plans for Multisport Athletes and Swim Workouts for Triathletes. Preparation is low intensity, low volume work designed to get me ready for several blocks of more focused, more intense training that take more time. The six months are broken into six big blocks and a three week taper. The plan starts with a bunch of sport-specific strength work and gradually becomes more like the actual event as I near my big race.

Here’s the plan in slightly more detail:

Week Date Description Total Time Long bike Long run
1 24 February Spec. Prep 1 9:30 1:00 1:00
2 3 March Spec. Prep 1 10:30 1:15 1:15
3 10 March Spec. Prep 1 11:15 1:30 1:30
4 17 March Spec. Prep 1 7:30 1:00 0:45
5 24 March Spec. Prep 2 12:30 2:00 1:30
6 31 March Spec. Prep 2 12:45 2:00 1:30
7 7 April Spec. Prep 2 12:45 2:00 1:30
8 14 April Spec. Prep 2 7:30 1:00 1:00
9 21 April Spec. Prep 3 12:15 2:00 1:30
10 28 April Spec. Prep 3 12:15 2:00 1:30
11 5 May Spec. Prep 3 12:15 2:00 1:30
12 12 May Spec. Prep 3 8:00 1:00 1:00
13 19 May Pre-Comp 1 12:45 2:30 1:45
14 26 May Pre-Comp 1 14:45 3:00 Brick (1:00/1:00)
15 2 June Pre-Comp 1 16:00 3:30 2:00
16 9 June Pre-Comp 1 8:30 2:00 1:00
17 16 June Pre-Comp 2 13:30 4:00 2:15
18 23 June Pre-Comp 2 16:00 4:30 Brick (1:00/1:00)
19 30 June Pre-Comp 2 17:00 5:00 2:30
20 7 July Pre-Comp 2 8:30 2:00 1:00
21 14 July Pre-Comp 3 14:45 5:00 3:00
22 21 July Pre-Comp 3 16:30 5:30 Brick (1:00/1:30)
23 28 July Pre-Comp 3 18:15 6:00 3:00
24 4 August Competitive 14:30 1:00 Brick (3:00/1:30)
25 11 August Competitive 10:30 1:00 Brick (2:00/1:00)
26 18 August Competitive – Race Week 4:15 + Race    
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One Response to The Training Plan

  1. StephenS says:

    Jeff, thanks for sharing the plan and the books! I’m really hoping to do another sprint triathlon this year. Up to now, my training has only been to swim once per week (I’m a good swimmer, so that’s not a problem) and do brick workouts three times per week, increasing the distance every month until I taper in the last two weeks before the event.

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