This Cat 1-2 Build-Peak-Race period training plan was created for the serious cyclist by Joe Friel. It is designed to prepare you for the stresses of a Category 1-2 road race using the principles described in his book, The Cyclists Training Bible. Start this plan 11 weeks prior to your first A race of the season. It may be repeated for subsequent A races during your season. To start this plan you should be training about 18 hours a week. Over 11 weeks you will increase your training intensity while volume stays at about 18 hours. The exception is the R&R weeks every fourth week when volume and intensity are significantly reduced for 5 days culminating with a hard group ride or race at the end of the week. The plan uses common language to describe the workouts and is easy to follow. It provides optional power workouts for the rider with a powermeter. By the end of 11 weeks you will have excellent race fitness, little fatigue and be ready to for your A-priority road race.

This criterium Base period training plan was designed by Joe Friel for the OVER-age-50 rider. The most significant difference between this plan and the one for the under-50 crit racer is that R&R weeks are planned every third week for over-50 instead of every fourth week. The plan is quite similar to the ROAD BASE PLAN with the greatest differences occurring in the last 5 weeks. This plan is based on the the principles described in Joe's book, The Cyclists Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the CRITERIUM BUILD-PEAK PERIOD PLAN (see plan) which specifically prepares you for your A-priority race. This plan is intended for the cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to 13 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.

This cyclist Base period training plan was designed by Joe Friel for the criterium specialist to develop excellent fitness this winter. The plan is quite similar to the ROAD BASE plan. The greatest differences are found in the last 6 weeks. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the cyclists CRITERIUM BUILD-PEAK PLAN (see BUILD plan) which specifically prepares you for your A-priority race. This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to 11 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the CRITERIUM BUILD PLAN 11 weeks prior to your A-priority road race.

This criterium Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority race. This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. The weekly training hours vary from 11 to 9 hours depending on periodization. There is an R&R/adaptation week every fourth week. The emphasis is on power for sprinting but there is variety each week to develop all race-specific abilities. Strength maintenance workouts are included once each week. The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority criterium race.

This 12-week plan was designed by Joe Friel for the intermediate-level duathlete, regardless of age, who has been training for multisport for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (R-5k/B-30k/R-5k or approximated distance) duathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of running an hour and biking up to 90 minutes. The weekly hours range from 9 to 11 with 10 hours per week being the most common. In a typical week you will do 6 bikes and 4 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.

This 21-week plan was designed by Joe Friel for the Experience Plus bike tours with a difficulty rating of 501. It is intended for tour riders who are over age 50. The only difference between this plan and the under-50 plan is that more frequent rest is scheduled for the over-50 rider. Following this plan you will ride 4-6 days each week starting at about 6 hours weekly and building to about 13 hours. Weekly volume may be increased at your option by including additional, suggested riding time and strength workouts. Every third week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 2 weeks of challenging workouts. As you progress the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish. All workouts are described in simple and common language without using jargon. Descriptions of when to use sports drink and how much to take in are included.

This 21-week plan was designed by Joe Friel for the Experience Plus bike tours with a difficulty rating of 501. It is intended for tour riders who are under age 50. Following this plan you will ride 4-6 days each week starting at about 6 hours weekly and building to about 13 hours. Weekly volume may be increased at your option by including additional, suggested riding time and strength workouts. Every fourth week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 3 weeks of challenging workouts. As you progress the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish. All workouts are described in simple and common language without using jargon. Descriptions of when to use sports drink and how much to take in are included. The intensity of daily workouts is prescribed in 2 ways: using a 1 to 10 scale of perceived effort and also by heart rate for those who have HR monitors and know their target zones.

This plan was designed by Joe Friel using the principles of The Triathletes Training Bible for the OVER-age-50 athlete. The major difference between this and the under-50 plan is that brief rest periods are built in more frequently over 50. This plan is best started about 23 weeks prior to your first A race of the season. This plan is quite detailed, often including alternative workouts, yet easy to follow. To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. Over 12 weeks you will increase your weekly volume from about 9.5 hours to 14 hours including 3 swims, 2 to 4 bikes, 3 to 4 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 11 weeks prior to your A-priority, half-Ironman race.

This plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathletes Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the Half-Ironman Build period (see Half IM Build-Peak plan above) which specifically prepares you for your A-priority race. This plan is intended for the under-age-50 triathlete who has been racing for two or more years but may also be used by older athletes who recover well within 48 hours after hard or long workouts and can train with 3 consecutive weeks of quality training before taking a recovery period. To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. Over 12 weeks you will increase your weekly volume from about 13 hours to 19 hours including 4-5 swims, 4 to 6 bikes, 4 to 6 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 11 weeks prior to your A-priority, half-Ironman race.

This plan was designed by Joe Friel using the principles of the The Triathletes Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the Half-Ironman Build period (see Half IM Build-Peak plan above) which specifically prepares you for your A-priority race. This plan is intended for the under-age-50 triathlete who has been racing for two or more years. To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. Over 12 weeks you will increase your weekly volume from about 9.5 hours to 14 hours including 3 swims, 2 to 4 bikes, 3 to 4 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 11 weeks prior to your A-priority, half-Ironman race.

This half Ironman Build and Peak period plan was designed for OVER-age-50 triathletes by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. For best results, start using this plan 11 weeks prior to your A-priority, half Ironman race. This plan is intended for the experienced, intermediate to advanced triathlete. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours in separate workouts. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs and 1 strength session. The exceptions are the R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. There are also fitness-building race-simulation bricks every week. The last 3 weeks of this plan taper and peak you for the race. The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent half Ironman race fitness.

This half Ironman Build and Peak period plan was designed by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. It is best started about 11 weeks prior to your A-priority, half Ironman race. Following this plan will have you ready for an exceptional performance. This plan is intended for the experienced, intermediate to advanced under-age-50 triathlete. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs and 1 strength session. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. There are also fitness-building race-simulation bricks every week. The last 3 weeks of this plan taper and peak you for the race. The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent half Ironman race fitness.

This plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathletes Training Bible. Before starting this plan you should have completed a Base training period and be able to train at least 16 hours per week. This 11-week plan includes two Build periods, two weeks of Peak period and ends with the week of your A-priority, half-iron-distance race. The key to the success of this plan is the race-specific intensity inserted at just the right times. This plan is intended for the under-age-50 triathlete who has been racing for two or more years but may also be used by older athletes who recover well within 48 hours and can train with 3 weeks of quality before taking a recovery period of 5 days. To start this plan you should be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 9 hours, the Build training weeks are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathlete's Training Bible. The plan uses common language to describe the workouts and is easy to follow as you may see by clicking the plan preview above. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, half-Ironman race.

This Base period plan was designed by Joe Friel specifically for the over-50-year-old triathlete training for an Ironman. The OVER-50 plan differs from the UNDER-50 plan in that R&R weeks occur every 3 weeks instead of every 4. It uses the principles described in his books--The Triathletes Training Bible and Going Long. It is easy to read and to follow and will prepare you to start the Ironman Build period training plan. It is best to start this plan at least 24 weeks before your Ironman race. Another option is to start it 28-32 weeks before your Ironman and repeat the last 4 weeks of the plan once or twice to better establish your Base fitness. To start this plan you should already be capable of swimming 1 hour, biking 90 minutes and running 1 hour. The emphasis in the first 9 weeks of this plan is on running. In the last 3 weeks the emphasis shifts toward the bike. Each week there are 3 swims, 2-5 rides, 4-5 runs and 1-2 strength workouts. Weekly volume increases from 12 to 17 hours. The exception is in R&R weeks every third week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.

This 12-week Ironman Base period training plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. It is easy to read and to follow and will prepare you to start the Ironman Build period training plan. It is best to start this plan at least 24 weeks before your Ironman race. Another option is to start it 28-32 weeks before your Ironman and repeat the last 4 weeks of the plan once or twice to better establish your Base fitness. To start this plan you should already be capable of swimming 1 hour, biking 90 minutes and running 1 hour. The emphasis in the first 8 weeks of this plan is on running. In the last 4 weeks the emphasis shifts toward the bike. Each week there are 3 swims, 2-5 rides, 4-5 runs and 1-2 strength workouts. Weekly volume increases from 12 to 17 hours. The exception is in R&R weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.

This 12-week Ironman Build-Peak period training plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. It works equally well for over-50 and under-50 athletes. Following this plan will prepare you for your Ironman race by including all of the elements used by Joe in training his advanced IM athletes. To start this plan you should have completed 2 or more Iron-distance races and have a goal of improving your personal best race time. There are optional workouts included in most weeks to allow you to customize the plan to your capacity for training. Weekly volume ranges from 16 to 21 hours based on your optional choices. The exception is in R&R weeks every third week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance. This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.

This intermediate-level, 12-week Ironman Build-Peak period training plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. Both over- and under-50-year-old athletes may use it. Following this plan will prepare you for your Ironman race by building exceptional aerobic fitness. To start this plan you should have completed 1 or more Iron-distance races and have a goal of improving your personal best race time. Weekly volume ranges from 16 to 19 hours with 14-hour R&R weeks every third week to allow for recovery, adaptation and improved performance. This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.

This is a 24-week plan for the first-time Ironman triathlete created by Joe Friel using the principles in his books--The Triathletes Training Bible and Going Long. Over the course of 24 weeks the weekly volume builds from 10.5 to 14.75 hours. There is an R&R period every third week to allow for recovery and adaptation. If you are starting this plan with fewer than 24 weeks remaining until your Ironman race you may jump in at any point along the way so long as you have been training consistently for at least the number of weeks you are missing from the schedule. Most weeks include 3 workouts in each sport plus strength training once (last 12 weeks) or twice (first 12 weeks). It is strongly suggested that you own and know how to use a heart rate monitor while following this plan. Should you have any questions along the way you may contact Training Bible Coaching at www.trainingbible.com.

This is Joe Friels Base Period plan intended for the more advanced triathlete who trains 10 to 12 hours in a week. At the conclusion of this 12-week plan you will be ready to begin training for your first A-priority race using a Build-Peak Period plan. Select this next plan based on your A race--Olympic, half-iron or ironman. You are encouraged to contact support@trainingbible.com if you have questions on anything related to your training A coach will get back to you.

This plan is the same as the 10.5-12 hour plan except that it also includes strength training two days per week. There is a recovery week every third week with 5 days of reduced training to ensure that you are recovering and adapting well. After purchasing this plan yo may contact support@trainingbible.com should you have any training-related questions. A coach will answer your question.

This plan is unique among these strictly Base period plans. It is designed for the serious triathlete who trains at 13-19 hours per week. There are 3 workouts on several days in a week. The training is challenging at this volume and frequency level. But there is a recovery period every fourth week with 5 days of reduced training to ensure that you are recovering and adapting well. At the completion of this plan you will have excellent base fitness and be ready to start a Build-Peak-Race plan for the specific type of triathlon event for which you are training. This Base plan is best started about 20-24 weeks before your first A-priority race. After purchasing this plan you may contact support@trainingbible.com should you have any training-related questions. A coach will answer your question.

This 12-week triathlon base period is intended for the beginning triathlete. You should be able to train 6 days per week in order to start this plan. Weekly training volume starts at 4 hours and gradually progresses to 6 hours. Every third week includes 5 days of rest and recovery with reduced weekly volume. At the end of this plan you will be ready to start a more advanced Triathlon Base Period plan or a Build-Peak plan for the distance you will be racing. After buying this plan you are encouraged to contact support@trainingbible.com if you have questions or for help of any sort. A triathlon coach will answer your question.

This Triathlon Base Period plan was designed for the athlete who trains about 8.5 to 10 hours per week. It is designed with a R&R week every third week to make sure you are properly adapting and recovering. These R&R weeks are 6 to 7 hours of training. At the end of this plan you will be ready to go to a more advanced Base Period Plan or start a Build-Peak Period Plan for your first A-priority race. After purchasing this plan you are encouraged to contact support@trainingbible.com if you have a question on your training. A coach will answer.

This 18-week plan is designed specifically for this year's NYC Triathlon for advanced athletes who have been racing competitively in triathlons for more than 2 years and have a goal to be competitive in their age groups at the NYC Tri this next July. This easy-to-follow training plan includes 10 weeks of Base training to establish a solid fitness platform, 6 weeks of race-specific Build training, 1 week of tapering/peaking and race week. To start this plan you should be capable of swimming 1 hour, running up to an hour and biking up to 2 hours. The weekly hours range from 10 to 12 with 11.5 hours per week being the most common. In a typical week you will do 3 swims, 4-5 bikes and 4-5 runs. Self-testing is included to help gauge progress toward a respectable finish in the race.

This 18-week plan is specially designed for this year's NYC Triathlon for a first- or second-year triathlete. Besides the basic triathlon equipment (goggles, bike, running shoes) you are encouraged to rent a wetsuit from a triathlon or swimming store. It should be reserved at least 8 weeks before race day to insure availability. Other than health confirmed by your physician and a strong desire to finish the race, there are no prerequisites for starting this training plan. The weekly training progresses gradually from 3 to about 6 hours per week. After following this plan for a minimum of 12 weeks, on race day you will be able to swim 1500 meters in the Hudson River, bike 40 kilometers (25 miles) on a rolling course along the Henry Hudson Parkway, and run 10km (6.2 miles) through Central Park. Based on Joe Friels 25 years of coaching experience and his best-selling book Your First Triathlon, the plan is written in every day language and easy to follow.

This 18-week plan is designed specifically for this year's NYC Triathlon for intermediate athletes who have been training for triathlon for more than 2 years and have a goal to perform well in their age groups at the NYC Tri this next July. This easy-to-follow training plan includes 10 weeks of Base training to establish a solid fitness platform, 6 weeks of race-specific Build training, 1 week of tapering/peaking and race week. To start this plan you should be capable of swimming 45 minutes, running up to an hour and biking up to 90 minutes. The weekly hours range from 6 to 10 with 9 hours per week being the most common. In a typical week you will do 3 swims, 3 bikes and 3 runs. Self-testing is included to help gauge progress toward a respectable finish in the race. This plan is based on Joe Friel's best-selling book, The Triathlete's Training Bible.

This 12-week plan guides the OVER 50-year-old, intermediate, Olympic-distance triathlete through the Base period in preparation for moving up to the Build period. It uses the principles described in The Triathlete's Training Bible. This plan should be started 20 to 24 weeks before your first A-priority race. To start this plan you should be able to swim, bike or run about an hour. Weekly hours range from 10 to 13 with 6.5-hour rest/test weeks which help to gauge your progress. The plan is simple to follow using every day language to make the science of training easy.

Using the proven methodology described in The Triathlete's Training Bible, this program provides a Base training program for the intermediate, UNDER-50 athlete who trains for Olympic-distance triathlons. To start this program you should be able to swim about one hour, bike over an hour and run one hour. Following this plan you will be ready to start the 12-week, Olympic-distance Triathlon (Intermediate) plan.

This plan includes 2 one-on-one coaching calls with co-author, David Warden, that take place throughout the duration of the plan. The plan will guide the athlete through detailed daily workouts for the Base 1, 2, and 3 periods in preparation for Olympic-distance racing. Athletes engaging in this Intermediate Olympic-distance plan should be participating in at least their second year of multi-sport training, having completed at least one Olyumpic-distance or longer triathlon within the past year. A copy of Joe Friel's Triathlete's Training Bible is required for this plan. A HR monitor for the bike and run is also required. A power meter and GPS device are recommended, but not required. The athlete should be able to comfortably bike and run for an hour and swim for 30 minutes before beginning this Intermediate plan.

This plan was designed by Joe Friel for the advanced Olympic-distance triathlete whose goal is to be competitive in his or her age group in a race in 12 weeks. The plan is based on the training principles and methods in Joe's book, The Triathletes Training BIble. Weekly volume in most weeks is around 12-13 hours including 4-5 swims, bikes and runs each week plus strength maintenance once weekly. To start this plan you should be in at least your second year of racing having trained at 10 or more hours weekly in previous seasons.

This beginner-friendly, 12-week training plan is for the first- or second-year triathlete who is entered in an Olympic-distance Triathlon. Start this plan about 12 weeks before your race. Other than health confirmed by your physician and a strong desire to finish the race, there are no prerequisites for starting this training plan. The weekly training progresses gradually from 3 to about 6 hours per week usually including 2 swims, 2 bikes and 2 runs. After following this plan for a minimum of 12 weeks, on race day you will be able to swim 1500 meters, bike 40 kilometers (25 miles), and run 10km (6.2 miles). Based on Joe Friel's 25 years of coaching experience, the plan is written in simple language and easy to follow.

This 12-week plan is specially designed for the intermediate triathlete, regardless of age, who has been training for triathlon for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) triathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of swimming 45 minutes, running up to an hour and biking up to 90 minutes. The weekly hours range from 6 to 10 with 9 hours per week being the most common. In a typical week you will do 3 swims, 3 bikes and 3 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.

This plan is created as a follow-up to the """"""""Joe Friel 'sTriathlon Base 12 weeks 4-6 hours/week"""""""" plan. This plan follows a 3.5 to 6 hour per week schedule but the workouts are more challenging than in the previous Base period plan. At the end of 12 weeks you will be ready for your Olympic-distance race. If you did not use the above Base plan you should be able to swim for 30 minutes, bike for 2 hours and run for 90 minutes before starting this plan. If this plan appears to be too easy you may consider buying the Olympic Build-Peak (Intermediate) plan instead. If this plan is too hard then you may buy the Olympic Build-Peak (Beginner) plan.

This plan includes 2 one-on-one coaching calls with co-author, David Warden, that take place throughout the duration of the plan. The plan will guide the athlete through detailed daily workouts for the Build 1, 2, Peak and Race periods in preparation for Olympic-distance racing. Athletes engaging in this Intermediate Olympic-distance plan should be participating in at least their second year of multi-sport training, having completed at least one Olympic-distance or longer triathlon within the past year. A copy of Joe Friel's Triathlete's Training Bible is required for this plan. A HR monitor for the bike and run is also required. A power meter and GPS device are recommended, but not required. To start this plan you should have finished at least 12 weeks of Base training with the ability to swim, bike or run about an hour and hold Zone 4 for intervals of several minutes in each sport.

This 12-week plan is designed for the highly experienced Ironman athlete who has a realistic goal of a 9:30 or faster finishing time. This is the ultimate plan for the highly experienced and competitive Ironman triathlete (do not purchase this plan if your goal is slower than 9:30). A bike power meter with power zones established is required. To find out more about how to determine your power zones click on the "Using Heart Rate, Power & Pace" link underneath Joe Friel's picture on this page (or at http://tinyurl.com/kwnlh8). This plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. Before starting this plan you should be doing long runs of at least 2.5 hours and rides of at least 4 hours. The swims are 75 minutes and shorter. The emphasis of this plan in the first 5 weeks is on the bike gradually shifting to the run for the following 5 weeks. Swimming remains rather consistent throughout. Volume is relatively high at about 20 hours per week (plus or minus 3 hours with recovery periods in weeks 4 and 8). Key swims are scheduled for Tuesdays and Thursdays. Quality bike rides and runs are on Tuesdays, Thursdays and the weekends. There is a BIG day of training at the ends of weeks 3 and 7 with about 8 hours of combined swimming, biking and running (with 90 minute rest-nutrition breaks between) to help prepare you for the stresses of the race. The run taper begins 3 weeks before the race with the bike taper starting 2 weeks out and the swim tapering the week of the race. The week of the race may be customized by following simple instructions that week to fit either a Saturday or Sunday race. By purchasing this plan you become a TrainingBible Coaching-supported athlete and may direct questions to the coaches at TrainingBible. Within a week of purchasing the plan you will receive emailed instructions for how to seek help.

This road cyclist Build-Peak-Race periods training plan differs from the other plan with a similar name only in that this one uses power to prescribe workout intensity. You must have a power meter to use this plan. If you don't have a power meter use the other Build-Peak-Race plan for intermediate riders over 50. This plan was personally designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 12 weeks prior to your A-priority road race. This plan is intended for the over-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every third week). There is an emphasis on hill work. Strength workouts are included each week. The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.

This road cyclist Build-Peak-Race periods training plan differs from the other plan with a similar name only in that this one uses power to prescribe workout intensity. You must have a power meter to use this plan. If you don't have a power meter use the other Build-Peak-Race plan for intermediate riders. This plan was personally designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority road race. This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). There is an emphasis on hill work. Strength workouts are included each week. The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.

This 11-week Half Ironman/70.3 Build-Peak-Race training plan requires the use of a bicycle powermeter. The difference between this plan and the other Power-Based Half Ironman (Under 50) plan also listed here is that the bike intensity in this one is based on the Coggan power zones rather than on Critical Power (for example, CP30). To find out more about how to establish your power zones click on the "Using Heart Rate, Power & Pace" link underneath Joe Friel's picture on this page (or at http://tinyurl.com/kwnlh8). Power zones will need to be established before the first bike workout in this plan. This plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathletes Training Bible. All bike workouts are described using power. Before starting this plan you should have completed a Base training period and be able to train at least 16 hours per week. This 11-week plan includes two Build periods, two weeks of Peak period and ends with the week of your A-priority, half-iron-distance race (accomodations are made for both Saturday and Sunday races). The key to the success of this plan is the race-specific intensity inserted at just the right times. This plan is intended for the under-age-50 triathlete who has been racing for two or more years but may also be used by older athletes who recover well within 48 hours and can train with 3 weeks of quality and higher quantity before starting a recovery period of 5 days. To start this plan you should have a powermeter and be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 9 hours, the Build training weeks are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathletes Training Bible. The plan uses common language to describe the workouts and is easy to follow as you may see by clicking the plan preview above. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, half-Ironman race.

This 12-week Ironman Build-Peak training plan requires the use of a bicycle powermeter. The difference between this plan and the other Power-Based Ironman Advanced plan is that the bike intensity in this one is based on the Coggan power zones rather than on Critical Power (for example, CP30). To find out more about how to establish your power zones click on the "Using Heart Rate, Power & Pace" link underneath Joe Friel's picture on this page (or at http://tinyurl.com/kwnlh8). This plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. It works equally well for over-50 and under-50 athletes. Following this plan will prepare you for your Ironman race by including all of the elements used by Joe in training his advanced IM athletes. To start this plan you should have completed 2 or more Iron-distance races and have a goal of improving your personal best race time. There are optional workouts included in most weeks to allow you to customize the plan to your capacity for training. Weekly volume ranges from 16 to 21 hours based on your optional choices. The exception is in R&R weeks every third week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance. This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions. The TrainingBible Coaching staff is available to answer your questions as you progress through the last 12 weeks leading up to your ironman race.

This half Ironman Build and Peak period plan was designed by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. All higher-intensity bike workouts are described using power as combined with heart rate. It is best started about 11 weeks prior to your A-priority, half Ironman race. If you have been training consistently you may start at any point in this plan and still do well. This plan is intended for the experienced, intermediate to advanced under-age-50 triathlete. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs and 1 strength session. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. There are also fitness-building race-simulation bricks every week. The last 3 weeks of this plan taper and peak you for the race. The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent half Ironman race fitness.

This plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathletes Training Bible. All higher intensity bike workouts are described using power. Before starting this plan you should have completed a Base training period and be able to train at least 16 hours per week. This 11-week plan includes two Build periods, two weeks of Peak period and ends with the week of your A-priority, half-iron-distance race. The key to the success of this plan is the race-specific intensity inserted at just the right times. This plan is intended for the under-age-50 triathlete who has been racing for two or more years but may also be used by older athletes who recover well within 48 hours and can train with 3 weeks of quality before taking a recovery period of 5 days. To start this plan you should have a powermeter and be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 9 hours, the Build training weeks are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathletes Training Bible. The plan uses common language to describe the workouts and is easy to follow as you may see by clicking the plan preview above. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, half-Ironman race.

This 12-week Ironman Build-Peak training plan requires the use of a bicycle powermeter. The difference between this plan and the other Power-Based Ironman Advanced plan is that this one is based on Critical Power (for example, CP30) rather than zones like the other. Some athletes prefer zones, others prefer Critical Power. It was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. It works equally well for over-50 and under-50 athletes. Following this plan will prepare you for your Ironman race by including all of the elements used by Joe in training his advanced IM athletes. To start this plan you should have completed 2 or more Iron-distance races and have a goal of improving your personal best race time. There are optional workouts included in most weeks to allow you to customize the plan to your capacity for training. Weekly volume ranges from 16 to 21 hours based on your optional choices. The exception is in R&R weeks every third week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance. This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions. Should you have a training question while following this plan a TrainingBible coach will be available to answer your question.

This is a plan that requires the use of a bicycle powermeter. An intermediate-level, 12-week Ironman Build-Peak period, this training plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. Both over- and under-50-year-old athletes may use it. Following this plan will prepare you for your Ironman race by building exceptional aerobic fitness. To start this plan you should have completed 1 or more Iron-distance races and have a goal of improving your personal best race time. Weekly volume ranges from 16 to 19 hours with 14-hour R&R weeks every third week to allow for recovery, adaptation and improved performance. This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions. If you have questions you may contact a Training Bible coach at www2.trainingbible.com.

This plan was designed by Joe Friel for the advanced Olympic-distance triathlete who trains with a powermeter and whose goal is to be competitive in his or her age group in a race in 12 weeks. The plan is based on the training principles and methods in Joe's book, The Triathletes Training BIble. Be sure to also read Training With Power at www2.trainingbible.com (click on Free Resources). Weekly volume in most weeks is around 12-13 hours including 4-5 swims, bikes and runs each week plus strength maintenance once weekly. To start this plan you should be in at least your second year of racing having trained at 10 or more hours weekly in previous seasons.

This 12-week plan is specially designed for the intermediate triathlete, regardless of age, who trains with a bike powermeter, has been training for triathlon for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) triathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of swimming 45 minutes, running up to an hour and biking up to 90 minutes. The weekly hours range from 6 to 10 with 9 hours per week being the most common. In a typical week you will do 3 swims, 3 bikes and 3 runs. Self-testing is included to help gauge progress toward a respectable placing in the race. For more details on how to train with power go to www2.trainingbible.com and click on Free Resources.

This cyclist Base period training plan was designed by Joe Friel for the OVER-age-50 rider. The most significant difference between this plan and the one for under-50 is that R&R weeks are planned every third week for over-50 instead of every fourth week. This plan is based on the the principles described in Joe's book, The Cyclists Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the ROAD BUILD PERIOD PLAN (see plan above) which specifically prepares you for your A-priority race. This plan is intended for the cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to 13 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.

This cyclist Base period training plan was designed by Joe Friel to help you develop excellent fitness this winter. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the ROAD BUILD PERIOD PLAN (see plan above) which specifically prepares you for your A-priority race. This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to 13 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 11 weeks prior to your A-priority road race.

This road cyclist Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 12 weeks prior to your A-priority road race. This plan is intended for the over-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 12 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every third week). There is an emphasis on hill work. Strength workouts are included each week. The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority road race.

This road cyclist Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority road race. This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). There is an emphasis on hill work. Strength workouts are included each week. The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.

This advanced road cyclist Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority road race. This plan is intended for the cyclist who has many years of racing experience but is short on time to train with high volume. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). In this plan there is considerable emphasis on training intensity. Intensity is described in terms of heart rate, power and ratings of perceived exertion (RPE) giving you a choice for how to do the workouts. Strength workouts are also included each week. The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.

Is your goal to run a marathon in 3:00? If so this plan is for you! This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...) In order to reasonably assume that you are capable of running a marathon in 3:00 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 38:30 or a half marathon in at least 1:26. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan. This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation. If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way. You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years. All the best for your training and racing! --Joe Friel

Is your goal to run a marathon in 3:15? If so this plan is for you! This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...) In order to reasonably assume that you are capable of running a marathon in 3:15 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 42 minutes or faster or a half marathon in at least 1:32. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan. This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation. If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way. You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years. All the best for your training and racing! --Joe Friel

Is your goal to run a marathon in 3:30? If so this plan is for you! This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...) In order to reasonably assume that you are capable of running a marathon in 3:30 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 45 minutes or faster or a half marathon in at least 1:39. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan. This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation. If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way. You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years. All the best for your training and racing! --Joe Friel

Is your goal to run a marathon in 3:45? If so this plan is for you! This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...) In order to reasonably assume that you are capable of running a marathon in 3:45 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 48 minutes or faster or a half marathon in at least 1:45. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan. This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation. If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way. You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years. All the best for your training and racing! --Joe Friel

Is your goal to run a marathon in 4:00? If so this plan is for you! This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...) In order to reasonably assume that you are capable of running a marathon in 4:00 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 52 minutes or faster or a half marathon in at least 1:53. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan. This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation. If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way. You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years. All the best for your training and racing! --Joe Friel

This plan includes 2 one-on-one coaching calls with co-author, David Warden, that take place throughout the duration of the plan. The plan will guide the athlete through detailed daily workouts for the Base 1, 2, and 3 periods in preparation for Sprint-distance racing. Athletes engaging in this Intermediate Sprint-distance plan should be participating in at least their second year of multi-sport training, having completed at least one Sprint-distance or longer triathlon within the past year. A copy of Joe Friel's Triathlete's Training Bible is required for this plan. A HR monitor for the bike and run is also required. A power meter and GPS device are recommended, but not required. The athlete should be able to comfortably bike and run for an hour and swim for 30 minutes before beginning this Intermediate plan

This plan includes 2 one-on-one coaching calls with co-author, David Warden, that take place throughout the duration of the plan. The plan will guide the athlete through detailed daily workouts for the Build 1, 2, Peak and Race periods in preparation for Sprint-distance racing. Athletes engaging in this Intermediate Sprint-distance plan should be participating in at least their second year of multi-sport training, having completed at least one Sprint-distance or longer triathlon within the past year. A copy of Joe Friel's Triathlete's Training Bible is required for this plan. A HR monitor for the bike and run is also required. A power meter and GPS device are recommended, but not required. To start this plan you should have finished at least 12 weeks of Base training with the ability to swim, bike or run about an hour and hold Zone 4 for intervals of several minutes in each sport.

This plan was designed by Joe Friel for the serious cyclist who wants to improve strength in the Prep and Base periods of the season. This training plan also includes strength training images which demonstrate each exercise within the strength routines. This weight-lifting program is based on the model described in The Cyclist's Training Bible. It is only for advanced cyclists who are experienced with weight training having lifted weights seriously before. This program may be blended in with a Joe Friel Base period cycling training program. Purpose: Build greater muscular strength for later conversion to power for cycling. One of the challenges in lifting weights is that it tends to decrease your capacity for higher cadences, especially on the bike. Note that after each strength session the instructions suggest you spin on a bike for 5-10 minutes. The purpose here is to “remind” the neuromuscular system of how to make quick and smooth pedal strokes. Progression: There are four phases in this strength program. Each of the first three builds on the previous phase to create greater strength. The last phase is a maintenance phase to be followed throughout the Build and Peak periods (once each week). Here are the phases with an overview of each: Anatomical Adaptation (AA) The purpose is adaptation of general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow. This phase will last 2 weeks. On completing 5 sessions you will move on to the next phase. Maximum Transition (MT) This phase will provide for transition from the light loads and high reps of the AA phase to the heavy loads and low reps of the MS phase. Complete 6 of these sessions before progressing to MS. Maximum Strength (MS) The MS phase is the final stage of strength development before beginning to convert strength cycling force with sport-specific training. This phase will improve your strength reserve and develop the maximum force capabilities of muscles and tendons by improving neuromuscular recruitment patterns. In later training this will be converted to muscular endurance and power. You will complete 15 of these sessions. Strength Maintenance (SM) The purpose this phase is to maintain muscular strength throughout the season. It is typically only done once each week in the Build and Peak periods, but may be done twice weekly in the later Base periods.

This plan was designed by Joe Friel for the serious triathlete who wants to improve strength in the Prep and Base periods of the season. This weight-lifting program is based on the model described in The Triathletes Training Bible. It is only for advanced triathletes who are experienced with weight training having lifted weights seriously before. This program may be blended in with a Joe Friel Base period triathlon training program by changing the days of the week when it calls for a strength session. This plan calls for two strength sessions each week. Purpose: Build greater muscular strength for later conversion to power for swimming, biking and running. One of the challenges in lifting weights is that it tends to decrease your capacity for higher cadences, especially on the bike. Note that after each strength session the instructions suggest you spin on a bike for 5-10 minutes. The purpose here is to “remind” the neuromuscular system of how to make quick and smooth pedal strokes. Progression: There are four phases in this strength program. Each of the first three builds on the previous phase to create greater strength. The last phase is a maintenance phase to be followed throughout the Build and Peak periods (once each week). Here are the phases with an overview of each: Anatomical Adaptation (AA) The purpose is adaptation of general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow. This phase will last 2 weeks. On completing 4 sessions you will move on to the next phase. Maximum Transition (MT) This phase will provide for transition from the light loads and high reps of the AA phase to the heavy loads and low reps of the MS phase. Complete 4 of these sessions before progressing to MS. Maximum Strength (MS) The MS phase is the final stage of strength development before beginning to convert strength to swim, bike and run force with sport-specific training. This phase will improve your strength reserve and develop the maximum force capabilities of muscles and tendons by improving neuromuscular recruitment patterns. In later training this will be converted to muscular endurance and power. You will complete 8 of these sessions. Strength Maintenance (SM) The purpose this phase is to maintain muscular strength throughout the season. It is typically only done once each week in the Build and Peak periods, but may be done twice weekly in the later Base periods.

This detailed 12-week training plan was created by TrainingBible Coaching Head Coach Joe Friel for the first-time marathoner who is fairly new to running. This plan is intended for the runner whose only goal is to finish the race smiling. If you are an experienced runner looking to do your first marathon you may consider one of my other marathon plans based on your goal finish time. Before starting this plan you should have been running for at least 6 months, have completed at least one race of 5k or 10k distance, be free of injuries, have been running at least 3 times a week recently, and have completed a long run of at least 1 hour recently. The plan includes 4 weekly runs in most weeks with 3 in recovery weeks every third week. One or two bike workouts are scheduled weekly to help avoid injury and to speed recovery while maintaining aerobic fitness. Long runs are schedulled for the weekends and build from 75 minutes in week #1 to 3 hours in week #9. All run workouts call for alternating running and walking just as you will do in the race. With this very successful strategy you will avoid training injuries while learning to finish all long runs - and the race - strongly. Your fitness and confidence will soar! A heart rate monitor or pacing device is not required for this training plan but may prove helpful. As a Training Peaks subscriber, if you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way. You may opt to jhave the workouts emailed to you in advance daily, or you can access them on your password-protected free account at TrainingPeaks.com. You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. All the best for your training and racing! --Joe Friel

This simple and easy-to-follow, 12-week plan is intended for the beginner training for his/her first sprint-distance triathlon (about S-400/B-13 miles/R-5k) who has little or no experience with swimming, biking or running. It includes one daily workout with optional workouts you can also do if you have time. The plan is based on Joe Friel's book, Your First Triathlon.

This simple and easy-to-follow, 12-week plan is intended for an EXPERIENCED CYCLIST training for his/her first sprint-distance triathlon (about S-400/B-13miles/R-5k) who has little or no background in swimming or running. The bike workouts are more advanced than for the beginner-no-experience plan. It includes one daily workout with optional workouts you can also do if you have time. The plan is based on Joe Friel's book, Your First Triathlon.

This simple and easy-to-follow, 12-week plan is intended for an EXPERIENCED RUNNER training for his/her first sprint-distance triathlon (about S-400/B-13miles/R-5k) who has little or no background in swimming or biking. The run workouts are more advanced than for the beginner-no-experience plan. It includes one daily workout with optional workouts you can also do if you have time. The plan is based on Joe Friel's book, Your First Triathlon.

This simple and easy-to-follow, 12-week plan is intended for an EXPERIENCED SWIMMER training for his/her first sprint-distance triathlon (about S-400/B-13miles/R-5k) who has little or no background in biking or running. The swim workouts are more advanced than for the beginner-no-experience plan. It includes one daily workout with optional workouts you can also do if you have time. The plan is based on Joe Friel's book, Your First Triathlon.