Sample triathlon training program

This is a free sample week of Diane Stibbard's triathlon training program - Arizona Ironman Phase 3

Week 1: May 30-June 5

Monday: Off

Tuesday: AM: Swim

PM: Brick workout – Bike to Run Brick

  • 15 min warm up
  • 20 minutes @ 155 – 165 watts

*Immediately – 2 miles @ 8.50 – 9min/mile

Wednesday: Run – *Mile and 2 mile Repeats

  • 10 min easy warm up
  • 1mile @ 7.15min/mile - 1⁄2 mile recovery
  • 1 mile @ 7.15 – 7.25min/mile pace.
  • 2x 2 mile repeats @ 7.20 – 7.30min/mile pace - 3⁄4 mile recovery
  • Then 10 min easy jog to cool down

Thursday: AM: Swim

PM: Bike – Power workout

  • 10 min warm up
  • 10x1 minutes @ 175 – 185 watts
  • 1 minute recoveries – go down into the small chain and just spin and flush the legs as much as possible 5x30 seconds @ 185 – 195 watts
  • 30 seconds recovery. Again go down to small chain ring and flush the legs as much as possible
  • 10 min cool down

Friday: MRP Run straight (Marathon Pace Run) today – no progression

  • 10 min easy warm up
  • 7 miles @ 7.50min/mile pace
  • 5 min walk to cool down

Saturday: Ride

Ride 60km @ 150 – 155watts (170 – 190 watts on the climbs)

Sunday: LSD Run 16km @ 9.00 min/mile pace, Last 1 mile @ 8.0 – 8.15min/mile pace

© 2013 Down Under Fitness and Coaching - Diane Stibbard - All Rights Reserved.

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