16 week half distance long course plan - Reusable Sunday Race day
16 week half distance long course plan - Reusable Sunday Race day
Plan Description
16 week plan with a Sunday race day.
This program is designed to be sustainable around work & children etc. Energise coaching provides easily achievable, sustainable training programs.
Double training days are kept to a minimum. Long Rides and runs are weekend focused.
Plan is based on time for run/cycle and approximate time/distance for swimming therefore the plan doesn't reflect the total distance. The plan is characterised by a slow build in training commitment, a 4 week peak period followed by a 2 week taper. Key preparation sessions are highlighted throughout the plan. There is provision in the program for those that prefer a walk/run strategy. Test sessions are included in the program periodically to review progress.
Please look under the work outs for help with terminology and exercise descriptions.
Please email contact@energisecoaching.com.au with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with work and children while still achieving improvements in performance.
Required:
This plan is intended for athletes who have a goal to finish a long course half distance event. They should be able to swim/run for 1 hour, and cycle for 2 hour +.
Equipment required;
bike trainer
HR monitor/watch
pull bouy, swim paddles, fins
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:47:00 | 01:15:00 |
|
Bike
x3
|
04:37:00 | 04:00:00 |
|
Run
x3
|
02:46:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:47:00 | 01:15:00 | |
|
|
04:37:00 | 04:00:00 | |
|
|
02:46:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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.
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