Off-Season Triathlon Plan: Run Focus - Intermediate to Advanced Triathletes - 8 Weeks

Designed for: Intermediate to Advanced Triathletes.

This plan is for those triathletes looking to improve their run in the off-season while maintaining triathlon fitness in the off-season.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for over 25 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:
A document explaining effort/zones/intensity levels is included for reference.
Additional training information is provided within the workouts in the plan.
E-mail support is available to answer your questions regarding the plan.

Before starting: You should be able to comfortably run for one hour, swim 1900 yds, and bike one hour.  The weekly volume of the plan starts at 9:00 for the first week and peaks at 9:45. After taking some time off after your final race of the season, start back up with some unstructured training, then start this program. This plan includes strength training, days off, and active recovery days. It will get you back into the exercise routine while maintaining your triathlon fitness, building strength, and adding variety to your plan. The off-season is an ideal time to focus on strength as well as any weakness you have. For this reason, strength sessions are included as well as strength specific swim, bike & run workouts.

Questions? E-mail Coach Joan at or visit her at

I look forward to helping you reach your potential.
Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

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