Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

Inter Marathon 22 week plan for off season Triathletes - 6 -10 hrs, reusable & includes S&C plan

Browse More Plans

Inter Marathon 22 week plan for off season Triathletes - 6 -10 hrs, reusable & includes S&C plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Steven Moody - Award winning coach, ITU, Training peaks & IRONMANU certified

All plans by this Coach

Length

22 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Who is this plan for?
This 22 week plan will help an intermediate triathlete/runner prepare for a PB based on 40-70 km/25 - 45 miles of running per week, whilst maintaining some base swim and bike fitness.


To be successful with this plan you should have at least 2 - 3 years of running experience including completing a previous marathon to date.


Plan is displayed in miles or kilometres depending on your setting preferences.


Typical week
This 11 week plan will help an intermediate triathlete/runner prepare for a PB based on 40-70 km of running per week, whilst maintaining some base swim and bike fitness.


To be successful with this plan you should have at least 2 - 3 years of running experience including completing a previous marathon to date.


What do you get in this plan?
• EXCLUSIVE discount to Training Peaks premium
• “How to” document advising how to use the plan
• Training zones using feel, heart rate, pace or power (Power based plans only)
• Sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect, Zwift, Training Peaks Vir etc


What do Athletes say about our plans?





Click here to read more reviews like above


Not the plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs or email us at info@smartendurancesolutions.com for help!


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Week 3Week 16
Sample Workouts - Week 300
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Aerobic easy run with strides to encourage good form

00:48:0045 TSSStructured Workout
Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins
Details
Tuesday

NEW Uploadable Tech and 200s V3

1900 mStructured Workout
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Technique is key for good smooth and ultimately faster swimming

This session is designed for you to complete a drill and then complete a number of 200s to try to replicate/embed the “feel” from the drill into your swimming

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke

Main Set: [1500, 1700 total]

Drill # 1
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water and “push” aka the propulsion you create moving water behind you

Drill # 2
Fists: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water, that will be more noticeable when the palm of your hand is open

Drill # 3
Catch up: 2 x 50, 10 sec Rest
2 x 200m easy focusing on the extension/stretch and timing in the water before moving your hand into the catch position and then commencing the pull part of your stroke

Cool down: [200, 1900 total]
200m = 200 backstroke
Details

Strength Turbo v2

01:04:0057 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your cycling strength - great for climbing or even better raw power on the flats

warm up: 10 min progressive

Spins Ups: 5 x (30s @120+ rpm, 1:30 easy)

Over-geared NB watch cadence!
3 TIMES x 10mins Over-Geared, ~Zone 3 @60-70PRM
3mins easy @90 RPM

Upper body perfectly still. Heart and lungs should be ok, but legs are feeling it a bit.

5 min cool down and stretch
Details
Wednesday

Lactate threshold 10km w/6km @ half marathon pace

00:50:0050 TSSStructured Workout
Lactate sessions are designed to teach your body to run faster and thus give you "gears" rather than a single slow pace - this helps build the "speed" element of the speed endurance required for endurance running

The best way to approach this session is short warm up 2km (z1) , then the lactate part of the session 6km in this case (mid range z3 effort) and then 2km cool down
Details
Thursday

NEW Uploadable Swim session (4 * 400) - tech/drills + endurance focus [requires Pull Buoy and Paddle]

2300 mStructured Workout
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics)
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1600m, 1700m Total]
4 * 400 m
1st 400m without paddles and PB
2nd 400m with paddles and PB
3rd 400m without paddles and PB
4th 400m with paddles and PB

Take 45 secs rest between each 400 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 400 (paddles and PB elements will be faster)

Cool down [200m, 2300m total]
200 m back stroke easy

Total session distance = 2300
Details

Turbo set - endurance or 60 min easy spin

00:50:0035 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

Session details
10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1
Details
Friday

Rest/Cross train

Rest days are important to allow body to recover but easy active recovery is allowed e.g. low intensity swimming, yoga/pilates or like bike
Details
Saturday

Easy medium distance run 14km

01:24:0085 TSSStructured Workout
This medium distance run should be z2 range
Details
Sunday

50km coffee spin if possible or 60 min turbo

02:00:00100 TSS
Recovery/coffee spins will always be in Z1 territory ... do take these at your leisure - do stop for a coffee/scone!
Details

Monday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
04:10:00 03:12:00
Bike x2
03:20:00 02:30:00
Swim x2
3,895m 2,600m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
04:10:00 03:12:00
Bike
03:20:00 02:30:00
Swim
3,895m 2,600m
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Steven Moody - Award Winning Coach

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous FULL and HALF distance race finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2 and IronmanU), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$43.95 - Buy Now