This 16-week plan (7-to-14 hours per week) is designed to be “bike-specific”, while allowing you to maintain your fitness in the swim and run. This block of training begins with two weeks of preparation work, followed by three weeks of Base I, seven weeks of Base II and four weeks of Base III training. Week-day training does not exceed two hours, and your longest weekend day tops out at 4:25. This training block is not intended for beginning triathletes: you should have several triathlon seasons under your belt prior to attempting this plan.

Athlete Profile:
This plan is written for an athlete who is looking to finish their first iron distance (2.4 swim-112 bike—26.2 run) triathlon. You should have some racing experience, having finished at least several sprint and international distance triathlons and or a half iron distance race. You should have a solid base going into the plan including at least two swims per week, three runs per week and cycling at least 1 hour several times per week.

Plan Description:
The plan is based on 550 annual training hours (maximum hours are 16) and follows a two-week “on”(build), one-week “off” (recovery). This is in exception of the first base phase, which will have you three weeks “on,” one week “off.” During the “on” weeks, Monday’s will be considered your rest day, with just a swim and strength session. Complete days off from training will be incorporated into your “off” weeks.

This 12-week plan is for the experienced triathlete who has competed in several ½ IM distance triathlons and is interested in improving their performance. Before starting this plan you are capable of swimming 3 times per week at 45 to 60 minutes per session, able to cycle comfortably for at least 3 hours and should be able to run for at least 90 minutes. You should be able to workout 45 to 90 minutes per day during the week and 2 to 4.5 hours per day on the weekends.

This plan will challenge you in your training so that you can reach a new level while participating in the Beach 2 Battleship ½ IM. The plan follows a 2 to 3 week build of training hours followed by a reduced volume rest week. The first week begins with 10 hours of training and peaks with 13.5 hours. Reduced volume weeks are at 6 to 7 hours. You are scheduled to swim 3 days per week, with the longest session building to 60 minutes. The weekend long ride starts at 3 hours and builds to 3.75 hours. The long runs start at 60 minutes and build to 2 hours. Each week will have one or two scheduled days off. These are very important in the schedule as they allow you to rest and repair, keeping you healthy and in good spirits.

This 12-week plan is for the intermediate triathlete who has competed in at least one ½ IM distance triathlon and is looking to improve on their performance. Before starting this plan you are capable of swimming 3 times per week at 45 to 60 minutes per session, able to cycle comfortably for at least 2 hours and should be able to run for at least 60 minutes. You should be able to workout 45 to 90 minutes per day during the week and 2 to 4.5 hours per day on the weekends.

This plan will challenge you in your training so that you can reach a new level while participating in the Beach 2 Battleship ½ IM. The plan follows a 2 to 3 week build of training hours followed by a reduced volume rest week. The first week begins with 8 hours and 30 minutes of training and peaks with week nine at 11 hours. Reduced volume weeks are at 6 to 7 hours. You are scheduled to swim 3 days per week, with the longest session building to 60 minutes. The weekend long ride starts at 2 hours and builds to 3.5 hours by week six. The long runs start at 60 minutes and builds to 2 hours. Each week will have one or two scheduled days off. These are very important in the schedule as they allow you to rest and repair, keeping you healthy and in good spirits.

This 12-week plan is for the triathlete who has competed in several sprint and international distance triathlons and is looking to step-up to the more challenging distance of a ½ IM. Before starting this plan you are capable of swimming 3 times per week at 45 minutes per session, able to cycle comfortably for at least 90 minutes and should be able to run for at least 60 minutes. You should be able to workout 45 to 90 minutes per day during the week and 2 to 5 hours per day on the weekends.

This 8-week plan is for the experienced triathlete who is interested in preparing for a hilly olympic distance triathlon. The plan begins with 8.75 hours of training and tops out at 9.0 hours. You should be able to dedicate up to 1.75 hours a day during the week and up to 2.25 hours on the weekend to training.

This 12-Week intermediate training plan is for the experienced cyclist looking to successfully complete a 100-K ride. The athlete using this plan enjoys cycling and is currently cycling several days per week, either on a stationary bike, in a spin class or outdoors. The athlete should be able to ride outdoors for 2 hours to begin this plan.

This 10-week plan is for the intermediate cyclist who currently cycles 45-75 minutes a few times per week, either on the road or a stationary bike. Once you begin the plan you should be able to commit to 4 days of riding each week--the longest weekday ride is 60 minutes and the longest weekend ride will build to 2 hours.

This Intermediate 5K Training Plan is designed for active runners who are currently running 4-5 days per week, 2-4 miles per session. It is an eight-week training schedule to help get you to the finish line of a 5K with a goal time in mind. The mileage for the plan ranges from 12 to 23 miles per week.

This 12-Week novice training plan is for the beginning cyclist looking to successfully complete a 100-K ride. The athlete using this plan enjoys cycling and is currently cycling a few days per week, either on a stationary bike, in a spin class or outdoors. The athlete should be able to ride outdoors for at least 45 minutes to begin this plan.

This 8-week plan is for the novice cyclist who currently cycles 30-45 minutes a few times per week, either on the road or a stationary bike. Once you begin the plan you should be able to commit to 4 days of riding each week--the longest weekday ride is 45 minutes and the longest weekend ride will build to 2 hours.

This Novice 5K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to prepare for a 5K. It is an eight-week training schedule to help get you to the finish line. It assumes that you are currently active (walking, jogging, cross-training) several days each week.

This eight-week plan is for the experienced triathlete, who has a solid base, and is looking for a specific build leading into the Over the Mountain Triathlon. Before starting this plan you should be able to swim 3 days per week for at least 45 minutes per session, bike several days per week for at least 1 to 2 hours and run several days per week for at least 30 minutes to 1 hour. The longest ride builds to 2 hours and 15 minutes and the longest run builds to 1 hour and 15 minutes—these are on the weekends. Weekday workouts last from 30 to 60 minutes and there are a couple of days that have two sessions in one day. The swim sessions range from 1000 yards/meters to 2600 yards/meters—your session times may vary from the schedule, depending upon your current swim pace. You will have at least one day completely off from training each week.

This 10-week plan is for the beginning triathlete who has competed in one or more sprint pool triathlons and is looking to complete an open water sprint or their first “super sprint.” Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes during the week and up 1 hour and 30 minutes on the weekends.

This 12-week plan is designed for the multisport athlete who has a few races (tris or dus) under their belt and is looking for a more focused plan to train for their next or first duathlon . The Topeka Tinman Duathlon is a great choice, as the distances, 1.5 k run, 19.71 mile bike and 5 k run are very manageable. Before starting this plan you should be able to cycle comfortably for at least 60 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 30 minutes. You should be able to workout 30 to 60 minutes per day during the week and up 2 hours per day on the weekends.

This 12-week plan is great for the recreational runner or cyclist who is interested trying a duathlon for the first time. The Topeka Tinman Duathlon is a great choice, as the distances, 1.5 k run, 19.71 mile bike and 5 k run are very manageable. Before starting this plan you should be able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 60 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.

This 12-week plan is designed for the multisport athlete who has a few triathlons under their belt and is looking for a more focused plan to train for the Topeka Tinman Short Course Triathlon. Before starting this plan you are capable of swimming 2 times per week around 20-30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 30 minutes. You should be able to workout 30 to 60 minutes per day during the week and up 1 hour and 30 minutes per day on the weekends.

This 12-week plan is designed for the multisport athlete who has a few triathlons under their belt and is looking for a more focused plan to train for the Topeka Tinman Long Course Triathlon. Before starting this plan you should be able to cycle comfortably for at least 60 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 45 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 2 hours per day on the weekends.

This 12-week plan is designed for the novice multisport athlete who has a few sprints under their belt and is looking to step up to a bit longer distance event. The Topeka Tinman LC Triathlon is a great choice as the distances are longer than the average sprint, but not quite as long as an Olympic distance race (except the run, which is 7 miles). Before starting this plan you should be able to cycle comfortably for at least 60 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 30 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 2 hours per day on the weekends.

This 12-week plan is for the triathlete who is new to multisport or has competed in a pool sprint and is interested completing an open water sprint. The Short Course Tinman Triathlon is a great choice, as the distances, 300 yard swim, 8.24 mile bike and 5k run are very manageable. Before starting this plan you are capable of swimming 2 times per week around 20-30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 60 minutes per day during the week and up 1 hour and 30 minutes per day on the weekends.

This 10-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is looking to complete a more challenging sprint. The Tri Latta Sprint is a great choice, as both the run and bike held on a moderately hilly course and the swim is in open water swim. There are no steep climbs, but several “rollers” on the bike and the run includes a few hills that are neither long nor steep. The majority of the run is on hard pack dirt/gravel. Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.

This 10-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is looking to complete a more challenging sprint. The Tri Latta Sprint is a great choice, as both the run and bike held on a moderately hilly course and the swim is in open water swim. There are no steep climbs, but several “rollers” on the bike and the run includes a few hills that are neither long nor steep. The majority of the run is on hard pack dirt/gravel. Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.
***This is the same plan as the Tri Latta Sprint (Saturday) except the race week differs just a bit for the Sunday event.

This 10-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is looking to complete a more challenging sprint. The Triangle Sprint Triathlon is a great choice, as the bike is a very hilly course and the run contains a “very hard” hill that you have to climb 2 times. The swim is in open water swim and is generally very warm, so no wet suits allowed. Before starting this plan you are capable of swimming 3 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.

This plan is for the more advanced triathlete who trains 10.0 to 12.5 hours in a week. You should be able to dedicate up to 2.0 hours a day during the week for training and up to 3.5 hours on the weekends. The long workouts for this plan start at 45 minutes for the run, 1.5 hours for the bike and 45 minutes for the swim.

This 12-week base plan is the same as the 10.0-12.5 hour base plan except that it includes two days of strength training per week. There is a recovery week every third week with reduced training and a full day off from training. The recovery week and day off are very important in the schedule as they allow you to rest and repair, keeping you healthy and in good spirits

This 12-week base plan is designed for the experienced triathlete who trains at 12.5 to 20.5 hours per week. Weekday training hours range from 1.0 to 3.0 per day (1 to 3 workouts per day) and weekend training hours up to 4.5 per day. The training is challenging at this volume and frequency level and to ensure proper recovery and adaptation, there is a recovery period every third week.

This base period plan is designed for the triathlete who trains 8.5 to 10.5 hours per week. You should be able to dedicate up to 1.5 hours per day during the week for training and up to 2.5 hours per day on the weekends.

This 12-week plan is for the person who is preparing for the UK Landforces testing. The plan is for someone with a general fitness base who needs to increase their running endurance and speed to meet the general requirements of the fitness testing. Included in the plan are swimming workouts (2 sessions per week), water treading workouts, x-training workouts and body weight exercises (core, lower and upper body)

This 10-week plan is for the triathlete who has completed sprint and Olympic distance races and is looking to step up to the ½ iron distance. The White Lake 1/2 is a great choice for your first 1/2, as it is VERY flat. Before starting this plan you are capable of swimming 3 times per week from 45 to 60 minutes per session, able to cycle comfortably for at least 90 minutes and should have several 60 minute runs under your belt. Up to this point in your schedule you should be completing about 7 to 9 hours of training per week.

This 10-week plan is for the beginning triathlete who has competed in one or more sprint pool triathlons and is looking to complete an open water sprint. The White Lake Sprint is a great choice, as it is VERY flat. The water is crystal clear and the race is generally wet suit legal. Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.

This 12-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is interested in attempting a longer distance race. The Wilmington Triathlon is a great choice, as both the run and bike are held on a flat course and the swim is in open water. Before starting this plan you are capable of swimming 3 times per week at 30 to 40 minutes per session, able to cycle comfortably for at least 60 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 30 minutes. You should be able to workout 45 to 90 minutes per day during the week and up 2 hours and 15 minutes per day on the weekends.