Triathlon Training Program - Intermediate II

By: Source: AARP.org Date Posted: 2003-04-23 00:00:00-04:00

This plan is for those who want a more competitive experience. Those who choose this plan should have completed at least seven to 10 triathlons. This training plan also is for athletes who have completed a minimum of two Olympic-distance races.

Week One

Monday: Day off
Tuesday: Swim 600 yards or 12 laps
Wednesday: Run 25 minutes; bike 40 minutes (separate daily workouts)
Thursday: Run 30 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 15 minutes (consecutive workout)
Sunday: Bike 40 minutes*

Week Two

Monday: Day off
Tuesday: Swim 600 yards (12 laps)
Wednesday: Run 30 minutes; bike 30 minutes (separate daily workouts)
Thursday: Run 30 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 30 minutes (consecutive workout)
Sunday: Bike 45 minutes* with 10' tt (10-minute time trial — "all-out" effort)

Week Three

Monday: Day off
Tuesday: Swim 800 yards (16 laps)
Wednesday: Run 20 minutes; bike 20 minutes* (separate daily workouts)
Thursday: Run 30 minutes
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 800 yards (16 laps)
Wednesday: Run 20 minutes; bike 30 minutes* (separate daily workouts)
Thursday: Run 35 minutes with 5x1 min (five, one-minute acceleration intervals, also called pickups/strides)
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 30 minutes; bike 30 minutes (separate daily workouts)
Thursday: Run 45 minutes
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: Run 35 minutes with 5x1 min
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 700 yards (14 laps)
Wednesday: Run 20 minutes; bike 45 minutes (separate daily workouts)
Thursday: Run/walk 30 minutes
Friday: Day off
Saturday: Bike 45 minutes; run 15 minutes (consecutive workout)
Sunday: Bike one hour and 30 minutes with 1x20' tt (one insert of 20-minute time trial)

Week Eight

Monday: Day off
Tuesday: Tuesday: Swim 900 yards (18 laps)
Wednesday: Run 25 minutes; bike 25 minutes* (separate daily workouts)
Thursday: Run 35 minutes with 5x1min
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 900 yards (18 laps)
Wednesday: Run 25 minutes; bike 30 minutes* (separate daily workouts)
Thursday: Run one hour
Friday: Day off
Saturday: Bike 30 minutes; run 30 minutes (consecutive workout)
Sunday: Bike two hours

Week Ten

Monday: Day off
Tuesday: Swim 1000 yards or 20 laps
Wednesday: Run 30 minutes; bike 45 minutes* (separate daily workouts)
Thursday: Run one hour
Friday: Day off
Saturday: Bike 30 minutes; run 30 minutes (consecutive workout)
Sunday: Bike two hours with 30' tt

Week Eleven

Monday: Day off
Tuesday: Swim 1000 yards (20 laps)
Wednesday: Run 45 minutes; bike 50 minutes (separate daily workouts)
Thursday: Run one hour
Friday: Day off
Saturday: Bike 40 minutes; run 35 minutes (consecutive workout)
Sunday: Bike two hours

Week Twelve

Monday: Day off
Tuesday: Swim 600 yards (12 laps)
Wednesday: Run 30 minutes; bike 30 minutes* (separate daily workouts)
Thursday: Run 30 minutes (easy)
Friday: Day off
Saturday: Bike 35 minutes (light); walk/run 15 minutes (consecutive workout)
Sunday: Race

*Moderate to higher intensity