Jim Vance

This is a short-term Build and Peak Plan for an athlete who wants to be competitive in their age-group for an upcoming 70.3/Half-Ironman, with a Sunday race. The plan starts 6-weeks prior to the race and assumes an athlete is coming in with good fitness, and wants to get in a strong block of training to prepare them specifically for the half-ironman, to do well and be competitive.

This is a short-term Build and Peak Plan for an athlete who wants to be competitive in their age-group for an upcoming 70.3/Half-Ironman, with a Saturday race. The plan starts 8-weeks prior to the race and assumes an athlete is coming in with good fitness, and wants to get in a strong block of training to prepare them specifically for the half-ironman, to do well and be competitive.

This is a short-term Build and Peak Plan for an athlete who wants to be competitive in their age-group for an upcoming 70.3/Half-Ironman, with a Sunday race. The plan starts 8-weeks prior to the race and assumes an athlete is coming in with good fitness, and wants to get in a strong block of training to prepare them specifically for the half-ironman, to do well and be competitive.

This is a 20-week training plan for an athlete who wants to be competitive in their age-group for an upcoming 70.3/Half-Ironman, with a Saturday race. The plan starts 20-weeks prior to the race and assumes an athlete is coming in with good fitness, and wants to get in a strong block of training to prepare them specifically for the half-ironman, to do well and be competitive.

This is a 20-week training plan for an athlete who wants to be competitive in their age-group for an upcoming 70.3/Half-Ironman, with a Sunday race. The plan starts 20-weeks prior to the race and assumes an athlete is coming in with good fitness, and wants to get in a strong block of training to prepare them specifically for the half-ironman, to do well and be competitive.

This is an 18 week plan which assumes athletes have been active, although not necessarily training. Athletes who are ranked similarly in their age-group throughout the swim, bike and run will find this plan especially helpful. It is also for the intermediate-level triathlete.

This plan takes a balanced approached to training and preparation, understanding the bike and run will be the two biggest factors in your race performance. Some may find that certain sports do not get trained enough, but key factors to performing well have been considered when designing this plan. The plan is great for athletes with a HR monitor, but also those without.

The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your peak for the half-ironman! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.

This is a 12 week Half-Ironman Base Training Plan for intermediate to advanced levels athletes, or beginners with a strong endurance background. This plan assumes you can run 40 minutes without issue, and builds from there. The weekly training hours are between 11 and 16. After 12 weeks of this base training, the athlete should be ready and able to begin to train more specifically for the half-ironman of their choice, meaning race-specific intensities, with the race event happening within the next 16 weeks of this plan ending. It is important that the athlete follow the intensities prescribed in this plan, in order to maximize its effectiveness.

This is an 8 week Half-Ironman Base Training Plan for intermediate to advanced levels athletes, or beginners with a strong endurance background. This plan assumes you can run 40 minutes without issue, and builds from there. The weekly training hours are between 11 and 15. After 8 weeks of this base training, the athlete should be ready and able to begin to train more specifically for the half-ironman of their choice, meaning race-specific intensities, with the race event happening within the next 12 weeks of this plan ending. It is important that the athlete follow the intensities prescribed in this plan, in order to maximize its effectiveness.

This is a 16 week plan which assumes athletes can currently complete a 1 hour run, 2.5 hour bike ride, and are confident they can make the swim cut-off with minimal swim training, (3 swims per week). The plan consists of only 5 days of workouts per week, set-up as every Monday and Friday completely off from training. Long runs are on Wednesdays, with Saturday and Sunday normally used for bigger bike days. There is also one bike workout per week to be completed on a bike trainer.

Training weeks start at 8 hours, and get as high as one week of 17 hours. The average is 12-14 hours of training per week, with an Ironman race to be completed on a Saturday.

This plan takes a balanced approached to training and preparation, understanding the bike and run will be the two biggest factors in your race performance. Some may find that certain sports do not get trained enough, but key factors to performing well have been considered when designing this plan. The plan is great for athletes with a HR monitor, designed with this in mind, but also those without.

The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your peak for the Ironman! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.

This is a 16 week plan which assumes athletes can currently complete a 1 hour run, 2.5 hour bike ride, and are confident they can make the swim cut-off with minimal swim training, (3 swims per week). The plan consists of only 5 days of workouts per week, set-up as every Monday and Friday completely off from training. Long runs are on Wednesdays, with Saturday and Sunday normally used for bigger bike days. There is also one bike workout per week to be completed on a bike trainer.

Training weeks start at 8 hours, and get as high as one week of 17 hours. The average is 12-14 hours of training per week, with an Ironman race to be completed on a Sunday.

This plan takes a balanced approached to training and preparation, understanding the bike and run will be the two biggest factors in your race performance. Some may find that certain sports do not get trained enough, but key factors to performing well have been considered when designing this plan. The plan is great for athletes with a HR monitor, designed with this in mind, but also those without.

The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your peak for the Ironman! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.

This is a 20-week plan which assumes athletes can currently complete a 40 minute run, 2 hour bike ride, and are confident they can make the swim cut-off with minimal swim training, (3 swims per week). The plan consists of only 5 days of workouts per week, set-up as every Monday and Friday completely off from training. Long runs are on Wednesdays, with Saturday and Sunday normally used for bigger bike days. There is also one bike workout per week to be completed on a bike trainer.

Training weeks start at 7.5 hours, and get as high as one week of 17 hours. The average is 12-14 hours of training per week, with an Ironman race to be completed on a Saturday.

This plan takes a balanced approached to training and preparation, understanding the bike and run will be the two biggest factors in your race performance. Some may find that certain sports do not get trained enough, but key factors to performing well have been considered when designing this plan. The plan is great for athletes with a HR monitor, designed with this in mind, but also those without.

The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your peak for the Ironman! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.

This is a 20-week plan which assumes athletes can currently complete a 40 minute run, 2 hour bike ride, and are confident they can make the swim cut-off with minimal swim training, (3 swims per week). The plan consists of only 5 days of workouts per week, set-up as every Monday and Friday completely off from training. Long runs are on Wednesdays, with Saturday and Sunday normally used for bigger bike days. There is also one bike workout per week to be completed on a bike trainer.

Training weeks start at 7.5 hours, and get as high as one week of 17 hours. The average is 12-14 hours of training per week, with an Ironman race to be completed on a Sunday.

This plan takes a balanced approached to training and preparation, understanding the bike and run will be the two biggest factors in your race performance. Some may find that certain sports do not get trained enough, but key factors to performing well have been considered when designing this plan. The plan is great for athletes with a HR monitor, designed with this in mind, but also those without.

The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your peak for the Ironman! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.

This is a 12 week Ironman Base Training Plan for intermediate to advanced levels athletes, or beginners with a strong endurance background. This plan assumes you can run 40 minutes without issue, and builds from there. The weekly training hours are between 12 and 17. After 12 weeks of this base training, the athlete should be ready and able to begin to train more specifically for the Ironman of their choice, meaning race-specific intensities, with the race event happening within the next 16 weeks of this plan ending. It is important that the athlete follow the intensities prescribed in this plan, in order to maximize its effectiveness.

This Build and Peak plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a Saturday 70.3 Half-Ironman event. (Podium here is considered top 5 in AG).

The hours for the plan range from 8 to 17, with the build period being mostly around 17 hours. The plan also provides help in planning for the 70.3, getting specific bike pacing skills and nutrition logistics.

This Build and Peak plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a Sunday 70.3 Half-Ironman event. (Podium here is considered top 5 in AG).

The hours for the plan range from 8 to 17, with the build period being mostly around 17 hours. The plan also provides help in planning for the 70.3, getting specific bike pacing skills and nutrition logistics.

This plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a Saturday full-Ironman event. (Podium here is considered top 5 in AG). The details of how to handle this are described in the plan.

The hours for the plan range from 12 to 21, with the build period being mostly around 20 hours. The plan also provides help in planning for the Ironman, getting specific bike pacing skills and nutrition logistics.

This plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a Sunday full-Ironman event. (Podium here is considered top 5 in AG). The details of how to handle this are described in the plan.

The hours for the plan range from 12 to 21, with the build period being mostly around 20 hours. The plan also provides help in planning for the Ironman, getting specific bike pacing skills and nutrition logistics.

This plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a 70.3 Half-Ironman event. (Podium here is considered top 5 in AG). The first 2 weeks of the plan is a prep period, giving the athlete 2 flexible weeks, either 12, 13 or 14 weeks long. The details of how to handle this are described in the plan.

The hours for the plan range from 9 to 16.

This plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a full-Ironman event. (Podium here is considered top 5 in AG). The first 2 weeks of the plan are a prep period, giving the athlete 2 flexible weeks, either 12, 13 or 14 weeks long. The details of how to handle this are described in the plan.

The hours for the plan range from 8 to 17.

This plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a Saturday 70.3 Half-Ironman event. (Podium here is considered top 5 in AG). The first two weeks of the plan are a prep period, but this can be changed to one, giving the athlete a flexible week, either 24 or 25 weeks long. The details of how to handle this are described in the plan.

The hours for the plan range from 8 to 17, with the build period being mostly around 17 hours. The plan also provides help in planning for the 70.3, getting specific bike pacing skills and nutrition logistics.

This plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a Sunday 70.3 Half-Ironman event. (Podium here is considered top 5 in AG). The first two weeks of the plan are a prep period, but this can be changed to one, giving the athlete a flexible week, either 24 or 25 weeks long. The details of how to handle this are described in the plan.

The hours for the plan range from 8 to 17, with the build period being mostly around 17 hours. The plan also provides help in planning for the 70.3, getting specific bike pacing skills and nutrition logistics.

This plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a Saturday full-Ironman event. (Podium here is considered top 5 in AG). The first two weeks of the plan are a prep period, but this can be changed to one, giving the athlete a flexible week, either 24 or 25 weeks long. The details of how to handle this are described in the plan.

The hours for the plan range from 8 to 21, with the build period being mostly around 20 hours. The plan also provides help in planning for the Ironman, getting specific bike pacing skills and nutrition logistics.

This plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a Sunday full-Ironman event. (Podium here is considered top 5 in AG). The first two weeks of the plan are a prep period, but this can be changed to one, giving the athlete a flexible week, either 24 or 25 weeks long. The details of how to handle this are described in the plan.

The hours for the plan range from 8 to 21, with the build period being mostly around 20 hours. The plan also provides help in planning for the Ironman, getting specific bike pacing skills and nutrition logistics.

This three week training plan is designed as a tool for COACHES, to help triathletes and beginning swimmers who want to improve their swimming, with video guidance for individual drills and techniques with quality demonstration of the skills. The videos are even iPod compatible!

This plan and videos are great for anyone looking to improve on their swim skills, but especially those who may not have access to a coach on deck, or aren’t in a masters program. This also works great with clients around the world, who you want to show specific drills to.

The plan is laid out with a single drill and video each day, but the drills can be thrown into a single practice, and the videos can be saved, then attached to written workouts to help better show the drills which clients may have trouble conceptualizing, (i.e. sculling)

**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!

This plan is desgined for coaches. This is a combination of two training plans which were made with video clips. One is a three-week swim skill improvement-based training plan that is designed to help triathletes or novice swimmers who want to improve their swimming, and the other a four-week core and leg strengthening plan designed to develop sport-specific strength.

Each workout and day comes with video guidance for individual drills and techniques with quality demonstration of the skills. For each skill and drill, a video is included to reference, compatible with Windows Media Player. The videos are also iPod video compatible, (mpg4 format), allowing coaches and athletes to put them on your iPod to take the pool, practice, the weight room, anywhere!

This plan is perfect for coaches looking to improve their clients’ swim skills and develop sport-specific, functional strength, but is especially helpful to those athletes who may not have access to a coach on deck or in a weight room, or aren’t in a masters program. The plan is laid out with a single drill each day, but the drills can be thrown into a single practice, used throughout the year. Add these videos to your Coach Account File Library, and use them with clients for years to come!

**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!

Coaches and athletes, this is a great plan and tool for you to use, teaching exercises in a timely and effective manner, with instructional videos and detailed descriptions. The work is already done for you!

The videos are compatible with Windows Media Player, AND iPod video compatible! This allows you to use these videos in the weight room, and effectively demonstrate the exercises. It also allows athletes who don’t have a coach or strength instructor, to take their iPod video with them as a guide.

This is a four-week, 30 exercise, training plan that is designed to strengthen the core of athletes. The plan is laid out with a single exercise each day, but the drills can be thrown into a single practice, used throughout the year. These drills will improve the coordination and ability of athletes to gather and displace water efficiently.

The plan is laid out with a single exercise each day, but these can be thrown into a single practice, and used throughout the year. It also does not list or prescribe any number of reps per exercise, as this must be determined for each individual athlete. This plan also works great during the off-season, giving the athletes different strengthening exercises to work on to gain functional strength for the season.

**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!

This is a three-week, skill-improvement based training plan that is designed to help triathletes or novice swimmers who want to improve their swimming, with video guidance for individual drills and techniques with quality demonstration of the skills. For each skill and drill, a video is included to reference, compatible with Windows Media Player, AND iPOD VIDEO!!! Now you can take the drills to the pool with you!

This plan is great for anyone looking to improve on their swim skills, but is especially helpful to those who may not have access to a coach on deck, or aren’t in a masters program.

The plan is laid out with a single drill each day, but the drills can be thrown into a single practice, used throughout the year.

**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!

This 12-week sprint-triathlon training plan is intended for the novice to intermediate triathlete. Weekly training volume starts at 5 hours and gradually progresses to just under 10 hours. Every third week includes a few days of rest and recovery with reduced weekly volume. At the end of this plan you will be ready to race!

After buying this plan you are encouraged to contact Jim at jvance@trainingbible.com if you have questions or for help of any sort.

This is a 10-week SUPPLEMENTAL swim skill improvement-based training plan for sprint to half-ironman distance, that is designed to help triathletes or novice swimmers who want to improve their swimming, with video guidance for individual drills and techniques with quality demonstration of the skills. For each skill and drill, a video is included to reference, compatible with Windows Media Player. The videos are also iPod video compatible, allowing you to put them on your iPod to take to the pool and practice!

Supplemental means this is not a complete training plan for a triathlon. Athletes can just insert this swim plan into their regular training plan, supplementing their bike and run training. This is strictly a system of drills and accompanied swim workouts for athletes to use to add a new component to their swim training. Athletes who are self-coached and are in need of some more swim instruction, or those who may not have access to a coach on deck, or aren’t in a masters program, will find this swim program helpful. These drills will improve the coordination and ability of athletes to gather and displace water efficiently.

Many athletes do not want to commit to a full training plan offered with bike and run workouts as well. These athletes enjoy choosing their own running and biking workouts, seeking only guidance for swim training and improvement. This plan provides this supplemental service to those athletes.

The swim workouts are laid out every week on Tuesday, Thursday and Sunday, but can be moved at the athlete’s discretion. The workouts can also be repeated and modified at the athlete’s discretion. Tuesday and Thursday, there is a new drill introduced, complete with videos, and a workout which incorporates the drill. Sunday is a more fitness-based workout, which also allows the athlete to continue with the drill work from that week, and even weeks past.

**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!

This 16-week XTERRA Training Plan is designed for the serious athlete, who wants to be competitive, or have a major jump in their training and performances for XTERRA. This plan works well for major XTERRA events that are on either a Saturday or Sunday. This plan has weekly training hours that average 12, but goes as high as 15, and as low as 9. The attached details document should answer all your questions about terminology and definitions. Best of luck!

This 21-week plan is specifically designed for runners who are about to take on the marathon, with a goal time in the 3 to 5 hour range.

This plan entails training 6 days a week, at 3-10 hours per week. The plan is great for athletes with a HR monitor, but also those without.

The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your big race! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.

This plan also includes cross training, to help keep athletes healthy and performing well throughout the entire 21 weeks.