This is a 20 wk sprint triathlon plan for the Tri to Beat Cancer Training Plan Aug 21. A sprint triathlon consist of 400 to 750m swim, 12 to 15 mile bike, and 3.1 mile run. Before starting this plan the athlete should be able to 200 meters without stopping or 8 lengths of a 25 meter pool, run 2 miles without stopping, and be able to bike 8 miles without stopping. If you can do this then you are ready. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. This plan is for someone starting out who wants to do their first triathlon. Time is not an issue here but rather just finishing the race. There are 5 training days per week with 2 rest days per week on Monday and Friday.

This plan is for someone who wants to complete a Century Ride. The training volume starts in week 1 with 7 hrs and builds up to 11 hrs per week. This plan is perfect for someone who wants to strengthen their bike fitness. There is typically 1 or 2 strength training sessions per week. It is advised tha you refer to http://tiny.cc/0rBbU or see Joe Friel's Training Bible book to use as a reference guide for these exercises. Much of the training will be focused around effective HR training all of the workouts are based on HR zones and time rather than distance. To do this you will need to establish your HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.

Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%

This plan is for someone waning to complete their first Half Marathon. This plan is only 18 weeks and by the end of plan you will be able to run a 13.1 miles. It requires 3 training sessions per week. In the earlier weeks you will build fitness and increase gradually to 11 miles in week 17.

This plan is for someone waning to complete their first Full Marathon. This plan is only 20 weeks and by the end of plan you will be able to run a 26.2 miles. It requires 4 training sessions per week. In the earlier weeks you will build fitness and increase gradually to 20 mile run in week 17 & 18. You should be able to run 6 miles without stopping before starting this plan even though you do not run over 6 miles until week 4.

This plan is for someone waning to complete their first 5k. This plan is only six weeks and by the end of plan you will be able to run a 5k. The plan requires 3 training sessions per week.

This plan is for someone waning to complete their first 10k. This plan is only 10 weeks and by the end of plan you will be able to run a 10k. The plan requires 3 training sessions per week.

Do you want a customized plan for the year but you do not want to pay for a coach? If this describes you this is the plan for you. I will create a totally custom plan based on your current fitness level and race goals for the year. Peak for your "A" races and In many cases plans that you buy online are meant for a typical person with not much consideration for the person who will be doing the training. I will customize a plan for you based on your needs, skill set, and fitness level to accomplish your goals. The cost is a one time fee of $250. I have found this is the cheapest way for a athlete to get a custom plan. For more information please contact me tripp@endure3sports.com or visit me at www.endure3sports.com

This plan is for someone wanting to compete in their first half ironman 70.3. This plan is ideal for someone who has already competed in at least one season of the Sprint and Olympic Distance Triathlons. This plan focuses on building endurance to complete a 70.3. The training volume starts in week 1 with 6 hrs and peaks in week 15 with 12 hrs. Before attempting this plan you should have had at least one full season of Olympic Distance Triathlons under your belt. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. This distance is more than twice that of an Olympic Distance and the training is more focused on building endurance and less on speed. While there is some speed work much of the training plan focuses on having the endurance to complete the 70.3 distance. Much of the training will be focused around effective HR training all of the workouts are based on HR zones and time rather than distance. To do this you will need to establish your HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.

Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%

This plan is for someone wanting to compete in a half ironman 70.3. This plan is ideal for someone who has already competed in a 70.3 or a person who has competed at the Olympic Distance at a high level (under 2:30 time) and wants to take on a Half Ironman. The training volume starts in week 1 with 7 hrs and peaks in week 20 with 17 hrs. Before attempting this plan you should have had at least one full season of Olympic Distance Triathlons under your belt. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. This distance is more than twice that of an Olympic Distance and the training is more focused on building endurance, strength, and speed. There is also at least one strength training session per week. Much of the training will be focused around effective HR training all of the workouts are based on HR zones and time rather than distance. To do this you will need to establish your HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.

Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%

This plan is for someone wanting to compete in a ironman. This plan is ideal for someone who has already competed in a 70.3 and wants to take on a Ironman. The training volume starts in week 1 with 7 hrs and peaks in week 27 with 20 hrs. Before attempting this plan you should have had at least one full season of 70.3 Distance Triathlons under your belt. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. This distance is twice that of a Half Ironman and the training is more focused on building endurance, strength, and speed. There is also at least one strength training session per week. Much of the training will be focused around effective HR training all of the workouts are based on HR zones and time rather than distance. To do this you will need to establish your HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.

Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%

This is a 12 wk sprint triathlon plan for the Lake Lanier Sprint on Oct 2nd. A sprint triathlon consist of 400 to 750m swim, 12 to 15 mile bike, and 3.1 mile run. Before starting this plan the athlete should be able to 200 meters without stopping or 8 lengths of a 25 meter pool, run 2 miles without stopping, and be able to bike 8 miles without stopping. If you can do this then you are ready. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. This plan is for someone starting out who wants to do their first triathlon. Time is not an issue here but rather just finishing the race. There are 5 training days per week with 2 rest days per week on Monday and Friday.

This plan is for a athlete wanting to complete an Olympic Distance Triathlon. Before starting this plan it is important that you have competed at least one season of Sprint Distance Triathlons (4 to 5). This plan has one scheduled rest day per week and tops out at 10 hours of training in week 11. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. Before starting this plan you should be able to swim 300 meters with out stopping, bike at least 7 miles without stopping and run for 3 miles three times per week.

This plan is for the person who wants to complete and improve on time in a Olympic Distance Triathlon. This plans focus is based on time/duration of your workout rather than distance. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. It is more about becoming a better triathlete and staying in the proper HR zones for the planned time. You will have many drill sessions mixed into the sessions. Always train for planned time even if the drills end before the end. Try to focus on staying in the proper HR zone.

In this plan you will need a HR monitor. You should have completed more than 3 olympic distance triathlons before attempting this plan. For this plan you will train with 5 HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.

Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%

This is a 12 wk beg sprint triathlon plan. A sprint triathlon consist of 400 to 750m swim, 12 to 15 mile bike, and 3.1 mile run. Before starting this plan the athlete should be able to 200 meters without stopping or 8 lengths of a 25 meter pool, run 2 miles without stopping, and be able to bike 8 miles without stopping. If you can do this then you are ready. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. This plan is for someone starting out who wants to do their first triathlon. Time is not an issue here but rather just finishing the race. There are 5 training days per week with 2 rest days per week on Monday and Friday.

This is a 8 week Intermediat/Advance Sprint Plan. Before doing this plan you should have completed at least 6 sprint triathlons and have a good fitness base to start from. Before starting make sure you can swim for at least 40 min, bike for at least 90 min, and run for 60 min continuosly without stopping not in aggregate but for each sport. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. Since swimming is so much about form, it is suggested that you join a Master Swim Class or hire a swim coach inconjunction with purchasing this plan to gain better form. This plan focuses more on form and physical state rather than distance. This plan is based on time and not by distance so all you will need is a stopwatch or a watch with a stopwatch function. It is based more on training time to suit the time restraints of a busy triathlete who wants max results in less time. Because it is based on time it is easier to schedule time to train because there are defined time limits for each workout. There are 3 main periods or phases of this plan. Week 1-3 you will focus on having a controled pace, Week 4-6 you will focus more on tempo and intensity while still maintaining a controlled pace, and Week 6-8 you will focus on more racing specific training to prepare you for the big day.