Triathlon Training Program - Advanced
In this Article:
Week 1 | Week 2
Week 3 | Week 4
Week 5 | Week 6
Week 7 | Week 8
Week 9 | Week 10
Week 11 | Week 12
This plan is for those who once were competitive cyclists, swimmers, runners, or all three. You shouldn't follow this plan unless you competed for a number of seasons and are in very good physical shape. You shouldn't have more than two health risk factors, such as being over 65, having high blood pressure, high total cholesterol, smoking, or history of heart disease.
Week One
Monday: Day off
Tuesday: Swim 800 yards or 16 laps
Wednesday: Run 30 minutes; bike 40 minutes (separate daily workouts)
Thursday (am): Run 30 minutes with 3x2 min strides (short, fast accelerations)
Thursday (pm): Swim 800 yards
Friday: Day off
Saturday: Bike 30 minutes; run 15 minutes (consecutive workout)
Sunday: Bike 40 minutes*
Week Two
Monday: Day off
Tuesday: Swim 800 yards
Wednesday: Run 30 minutes; bike 40 minutes (separate daily workouts)
Thursday (am): Run 30 minutes
Thursday (pm): Swim 800 yards
Friday: Day off
Saturday: Bike 40 minutes; run 30 minutes (consecutive workout)
Sunday: Bike 45 minutes* with 10'tt (10-minute time trial)
Week Three
Monday: Day off
Tuesday: Swim 1000 yards
Wednesday: Run 30 minutes; bike 20 minutes* (separate daily workouts)
Thursday (am): Run 45 minutes
Thursday (pm): Swim 1,000 yards
Friday: Day off
Saturday: Bike 20 minutes; run 20 minutes* (consecutive workout)
Sunday: Bike 45 minutes with 2x10'tt (two inserts of 10-minute time
trials)
Week Four
Monday: Day off
Tuesday: Swim 1000 yards (16 laps)
Wednesday: Run 20 minutes; bike 30 minutes* (separate daily workouts)
Thursday (am): Run 35 minutes with 5x1 min strides
Thursday (pm): Swim 1000 yards
Friday: Day off
Saturday: Bike 30 minutes; run 20 minutes* (consecutive workout)
Sunday: Bike 45 minutes*
Week Five
Monday: Day off
Tuesday: Swim 8x100 yards
Wednesday: Run 40 minutes; bike 40 minutes (separate daily workouts)
Thursday (am): Run 45 minutes
Thursday (pm): Swim 8x100 yards
Friday: Day off
Saturday: Bike 25 minutes; run 25 minutes (consecutive workout)
Sunday: Bike one hour*
Week Six
Monday: Day off
Tuesday: Swim 10x100 yards
Wednesday:Run 45 minutes; bike 30 minutes* (separate daily workouts)
Thursday (am): Run 35 minutes with 5x1 min strides
Thursday (pm): Swim 10x100 yards
Friday: Day off
Saturday: Bike 25 minutes; run 30 minutes (consecutive workout)
Sunday: Bike one hour and 30 minutes with 2x10'tt
Week Seven
Monday: Day off
Tuesday: Swim 1200 yards or 24 laps
Wednesday: Run 45 minutes; bike 45 minutes (separate daily workouts)
Thursday (am): Run/walk 30 minutes
Thursday (pm): Swim 1,200 yards
Friday: Day off
Saturday: Bike 45 minutes; run 15 minutes (consecutive workout)
Sunday: Bike one hour and 30 minutes with 1x20'tt
Week Eight
Monday: Day off
Tuesday: Swim 1000 yards (20 laps)
Wednesday: Run 25 minutes; bike 25 minutes* (separate daily workouts)
Thursday (am): Run 35 minutes with 5x1 min strides
Thursday (pm): Swim 1000 yards
Friday: Day off
Saturday: Bike 25 minutes; run 25 minutes* (consecutive workout)
Sunday: Bike one hour and 30 minutes*
Week Nine
Monday: Day off
Tuesday: Swim 1200 yards (24 laps)
Wednesday: Run 45 minutes; bike 45 minutes* (separate daily workouts)
Thursday (am): Run one hour
Thursday (pm): Swim 1200 yards
Friday: Day off
Saturday: Bike 30 minutes; run 30 minutes (consecutive workout)
Sunday: Bike two hours
Week Ten
Monday: Day off
Tuesday: Swim 7x200 yards
Wednesday: Run 45 minutes; bike 60 minutes (separate daily workouts)
Thursday (am): Run one hour
Thursday (pm): Swim 7x200 yards
Friday: Day off
Saturday: Bike 30 minutes; run 20 minutes* (consecutive workout)
Sunday: Bike two hours with 30'tt
Week Eleven
Monday: Day off
Tuesday: Swim 1,600 yards (32 laps)
Wednesday: Run 60 minutes; bike 60 minutes (separate daily workouts)
Thursday (am): Run one hour
Thursday (pm): Swim 1,600 yards
Friday: Day off
Saturday: Bike 40 minutes; run 35 minutes (consecutive workout)
Sunday: Bike two hours
Week Twelve
Monday: Day off
Tuesday: Swim 800 yards (16 laps)
Wednesday: Run 30 minutes; bike 30 minutes* (separate daily workouts)
Thursday (am): Run 30 minutes (easy)
Thursday (pm): Swim 800 yards
Friday: Day off
Saturday: Bike 35 minutes (light); walk/run 15 minutes (consecutive workout)
Sunday: Race
*Moderate to higher intensity
