First Time Full Distance Plan - Sunday Race - 24 Weeks
First Time Full Distance Plan - Sunday Race - 24 Weeks
Length
24 Weeks
Plan Description
Designed for: First time 140.6 athletes with experience in shorter races.
Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. Her coaching certifications include USA Triathlon Level 2 Endurance, USA Track & Field Level 2 Endurance, Ironman Certified Coach, and NSCA Certified Strength & Conditioning Specialist. Joan has been an endurance athlete for over 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the 140.6 distance.
What's included:
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.
Before starting: Before starting this plan, you should be able to comfortably run for 1:00 hour, swim 2200 yds, and bike 1:30 hour. The weekly volume of the plan starts at 7:00 for the first week and peaks at 15:40.
Questions? Contact Coach Joan, she'd be happy to answer your question.
I look forward to helping you reach your potential.
Happy Running!
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
03:03:00 | 02:30:00 |
|
Swim
x3
|
02:18:00 | 01:20:00 |
|
Bike
x3
|
04:51:00 | 05:30:00 |
|
Strength
x1
|
00:40:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:03:00 | 02:30:00 | |
|
|
02:18:00 | 01:20:00 | |
|
|
04:51:00 | 05:30:00 | |
|
|
00:40:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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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