This 12-week triathlon plan is intended for the youth elite level triathletes. This training plan is designed specifically for youth ages 13-15 years olds who have competed in triathlons in the past and are seeking to compete in the ITU (draft legal) Youth Elite style of triathlon. This plan is designed to improve your performance while preparing to compete in youth elite triathlons in 12 weeks. This is a detailed 12-week plan, it will help you improve on your basic non-draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons. Qualifications: Age 13-15 years old Must be in good heath with no medical conditions or cleared by a licensed physician Should possess a road bike, no triathlon bike use for ITU style racing Should own or purchase a Heart Rate Monitor Ideally own a bike stationary trainer or computrainer Able to swim freestyle or front crawl for 200 meters without stopping Able to bike 5 miles without stopping and have bike handling skills Able to run 1 mile without stopping

This training plan is designed specifically for an optimal 100 mile (century) cycling road race. This is a detailed seventeen-week plan which introduces beginners into a formal periodized cycling program. The workouts will follow a periodization approach to your training. Included with the cycling workouts are various x-training workouts as well as strength building exercises that will help improve cycling technique, power, and endurance. Basic qualifications: Age 17 and up, in good health with no health problems, or cleared by a licensed physician Experienced riding a road bike; preferably participated in road racing. Access to a gym is preferred

This training plan is designed specifically for youth ages 10-15 years old interested in improving their 3K or 2 mile time in 8 weeks. This is a detailed 8-week plan, which focuses on improving a young runner’s speed and decreasing their overall running time. The workouts will follow a periodization approach to your training. Included in this program are run workouts and specific fitness exercises that will improve your running speed. The workouts are various drills, stretching techniques, as well as strength building exercises that will help improve technique, speed, and endurance. Basic Qualifications: Age 10-15 years old Possess a running background Able to run 2 miles without stopping Access to a track or running trail

This 8-week triathlon plan is intended for the beginning youth triathlete ages 7-14. You should be able to train 5 days per week in order to start this plan. This is a detailed 8-week plan, which introduces beginners into a formal periodized triathlon program. The workouts will follow a periodization approach to your training. At the end of this plan you will be ready to complete a youth distance triathlon and start a more detailed triathlon program for the distance you will be racing. Basic qualifications: Youth age 7-14, in good health with no health problems, or cleared by a licensed physician Able to swim 25 meters without stopping Able to ride any type of bicycle Able to run/walk a 1/4 mile without stopping

This 8-week triathlon plan is intended for the intermediate level youth triathletes ages 10-15. You should be able to train 5 days per week in order to start this plan. This is a detailed 8-week plan, and is designed specifically for youth ages 10-15 years olds who have competed in triathlons in the past and are seeking to improve their performance while preparing to compete in youth triathlons in 8 weeks; younger experienced athletes can use the plan with reduced distances and times. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth distance triathlon and start a more advanced level triathlon training program for the distance you will be racing. Basic qualifications: Youth age 10-15, in good health with no health problems, or cleared by a licensed physician Able to swim 200 meters without stopping Comfortable riding any type of bicycle 5 miles Able to run 1 mile without stopping

This training plan is designed specifically for youth ages 10-15 years old interested in successfully completing a 5 kilometer run in 8 weeks. This is a detailed 8-week plan, which introduces beginners into a formal periodized running program. The workouts will follow a periodization approach to your training. Included in this program are run workouts and general fitness exercise that will improve your running. The workouts are various drills, stretching techniques, as well as strength building exercises that will help improve technique, speed, and endurance. Basic qualifications: Youth age 10-15, in good health with no health problems, or cleared by a licensed physician Able to run/walk a 1/4 mile without stopping

This 12-week triathlon plan is intended for the junior elite level triathletes. This training plan is designed specifically for youth ages 16-19 years olds who have competed in triathlons in the past and are seeking to compete in the ITU (draft legal) Junior Elite style of triathlon. This plan is designed to improve your performance while preparing to compete in junior elite triathlons in 12 weeks. This is a detailed 12-week plan, it will help you improve on your basic non-draft and draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 -6 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons. Qualifications: Age 16-19 years old Must be in good heath with no medical conditions or cleared by a licensed physician Should possess a road bike, no triathlon bike use for ITU style racing Should own or purcahse a Heart Rate Monitor Ideally own a bike stationary trainer or computrainer Able to swim freestyle or front crawl for 1000 meters without stopping Able to bike 15 miles without stopping and have bike handling skills Able to run 5 miles without stopping

This 12 week triathlon conditioning plan is developed for youth triathletes. This off season or preseason training plan is designed specifically for the youth triathlete who wants to improve their overall fitness during the off season. This plan is designed to improve your basic conditioning and agility prior to focusing on triathlon specific training. This is a detailed 12 week plan with flexibility built into it for athletes that are on swim teams, cross country teams or participating in any other sport during the triathlon off season. You should be able to train 5 days per week including your specific team workouts in order to start this plan. Athletes between the ages of 7-10 may do half of the duration prescribed in these workouts because the race distances for this particular age group are shorter. These workouts will follow a periodization approach to your training. At the end of this plan you will be in better physical condition to start your triathlon specific training for the upcoming season. Basic qualifications: In good health with no health problems, or cleared by a licensed physician Able to swim 100 meters without stopping Comfortable riding any type of bicycle Able to run 1 mile without stopping

This training plan is designed specifically for that person interested in competing in a sprint triathlon. It will help you successfully complete a sprint triathlon in 8 weeks. This is a detailed 8-week plan, which introduces beginners into a formal periodized triathlon program. The workouts will follow a periodization approach to your training. Included with the swim, bike and running workouts are various drills, stretching techniques, as well as strength building exercises that will help improve technique, speed, and endurance. Basic qualifications: Should have a good base fitness and medically cleared by a licensed physician Able to swim 200 meters without stopping Able to cycle 5 miles without stopping Able to run 2 miles without stopping Access to a stationary trainer or exercise bike

This training plan is designed specifically for the Half Ironman distance triathlon. The workouts will follow a periodization approach to your training. Included are swim, bike and running workouts as well as strength building exercises that will help improve swimming, cycling and running technique, power, and endurance. Basic qualifications: Have experience at Olympic distance triathlon or have a fitness training base Able to swim 1000 meters without stopping Capable of biking 1 hour without stopping Able to run 10k without stopping

This 10 week physical training plan is developed for Soldiers, Sailors, Airmen, Marines or Law Enforcement officers that are having problems with their physical fitness or returning to physical training after recovering from an injury. This is a methodical training plan designed specifically for our military men and women that have a background in physical exercise. Any person interested in joining the military can also benefit from this program too. This plan is designed to improve your basic conditioning and agility. This is a detailed 10 week plan with flexibility built into it for service-members or potential service-members that may also participate in other sports programs. You should be able to train 4 to 5 days per week in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be in better physical condition to start your units program. Basic qualifications: Age 17-35, in good health with no health problems, or cleared by a licensed physician Able to swim 25 meters without stopping Comfortable riding any type of bicycle Able to run or walk 1 mile without stopping Access to a gym is preferred

This 15 week triathlon plan is intended for the beginner and experienced level triathletes. This training plan is designed specifically for adults and experienced juniors ages 16-19 years olds who have competed in junior or sprint triathlons in the past and are seeking to compete at a more competitive level. This plan is designed to prepare you for your first triathlon or improve your performance while preparing to compete at the next level in 15 weeks. This is a detailed 15-week plan, will help you improve on your basic non-draft level of training and experience and provide a formal periodized triathlon program for non draft racing. Basic qualifications: Swim 800 meters without stopping Bike 15 miles and good bike handling skills Run 3 miles comfortably Able to train 5 days per week with some days consisting or two workouts

This plan is intended for the experienced youth and junior triathletes seeking to race ITU style (draft legal) triathlons. It is designed specifically for youth ages 13-19 years olds who desire to compete in youth elite and junior regional cup races; and are seeking to compete at a more competitive level. The plan is designed to improve your performance while preparing to compete at an advanced level. This is a detailed weekly plan, with the ability to do group or club workout sessions to help you improve on your basic non-draft and draft legal level of training and experience and provide a formal periodized triathlon program for draft legal racing. You should be able to train 5 days per week with some days consisting or two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons. This plan has the following workouts: -Ocean/ open water swims -Computrainer or stationary trainer sessions -Trail runs Basic qualifications: In good health with no health problems, or cleared by a licensed physician Able to swim 500 meters without stopping Comfortable riding any type of bicycle for 10 miles Able to run 5 kilometers without stopping