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D3 Run Focus for Triathletes, 3.5-6 hrs/wk, 4-6 days/wk
By Mike Ricci, USA Triathlon Elite Coach
Mike Ricci, USAT Triathlon Level 3 Coach
This program is appropriate for a second year or greater athlete who is looking to improve their run. The athlete must be able to run for at least 1 hour and should be able to complete 4 runs per week. The program starts out with around 3:30 of running in the first week and progresses to around 5 hours and six days of running per week seven weeks later. This program includes swim and bike workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness. The total volume per week ranges from 9:00 hours per week to about 15 hours if all the ‘optional’ workouts are completed. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has
a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success!
We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans!
USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!
Purchase of this plan includes
our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions
about the plan, please feel free to email Coach Mike Ricci at any time:
and check out our website at: