Beginner Triathlete - Silver/Gold Member Training Programs articles

Sprint distance athletes should have completed 1-3 sprints and/or be able to swim 200 yards consecutively / bike 8 mile consecutively / run 1.5 miles consecutively.

This program should be used for an athlete who has competed in some Sprint and Olympic Distances Races, is looking to move up the Half Ironman Distance.

This program should be used for an athlete who is coming off the couch! No prerequisites required! This program is very basic and is a ‘get me by’ type of program.

Executing this full Ironman plan for 17 weeks would give people with one Ironman under their belts very good preparation for a 2nd and 3rd. Preferably, you should have a 6:30 or faster HIM time.

This program is for a second year or greater athlete who wants to improve their run. The athlete must be able to run for at least 1 hour and should be able to complete 4 weekly run sessions.

Athletes should have completed at least one Olympic distance triathlon or swim 500 yards consecutively / bike 15 mile consecutively / run 3 miles consecutively.

This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. The schedule consists of 3 workouts per week in each sport.

This plan is an advanced plan in terms of volume and intensity and appropriate for someone who is looking to go under 5:00 and as fast as 4:30. There isn’t a lot of fluff in the plan.

This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to maintain fitness during the off season.

This program should be used for an athlete whose goal is to run a marathon in the 1:30-2:30 range and has a good running base in the past 8-12 weeks.

A 26 week, 6 race series plan for faster performance. A SILVER/GOLD member plan.

The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Most weeks have 4 days of cycling. The maximum volume is around 11 hours.

A 21 week, 1 race training plan for faster performance. A SILVER/GOLD member plan.

A 26 week, 6 race series plan for faster performance. A SILVER/GOLD member plan.

This Intermediate 20 week plan is a quick ramp up in overall volume, but with 20 weeks to train only, it is a gradual and safe approach because of the alternating weeks of the long run/bike.