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140.6 Training Plan : 12 Weeks

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140.6 Training Plan : 12 Weeks

Author

British Triathlon Certified Coaches

Length

12 Weeks

Plan Description

This intermediate-level, 12-week 140.6 build to peak period training plan was designed by British Triathlon Certified Coaches. Both over and under 50-year-old athletes may use it. Following this plan will prepare you for your 140.6 race by building exceptional aerobic fitness.
Weekly volume ranges from 16 to 19 hours with 14-hour R&R weeks every third week to allow for recovery, adaptation and improved performance.
This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

SM, 2 sets

Strength00:30:00
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.
Details
Tuesday

Uphill 20' @ 3-4Z

Run01:00:00
BT: Hill tempo. On a long, moderate uphill (about 4-6%) run 20 minutes steady at heart rate 3 zone. Relax. Listen to breathing. Good form!
Details

Down ladder at T-pace

Swim01:00:00
WU: 100 drill, 100 kick, 100 drill, 100 kick.
MS:
400 at T-pace.
50 kick easy.
350 at T-pace.
50 kick easy.
300 at T-pace.
50 kick east.
250 at T-pace.
50 kick easy.
200 at T-pace.
50 kick easy.
150 at T-pace.
50 kick easy.
CD:
100 drill.
50 kick easy.
500 swim good form.
Total—3100
Details
Wednesday

Recovery

Run00:45:00
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Details

Easy ride

Bike01:00:00
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Details
Thursday

Zone 1-2, check cadence

Run00:15:00
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Details

Tempo--30'

Bike01:00:00
BT: Road or trainer. Warm-up well. Then ride 30 minutes non-stop in the heart rate 3 zone (or CP90 if you have a powermeter) on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position.
Details
Friday

Recovery spin

Bike01:00:00
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Details

Strides, 6-8, barefoot?

Run00:45:00
Strides. Warm up. Then do 6-8 x 20 second strides on soft, slight downhill (90 second walk back recoveries). Focus on technique (cadence, pawback, foot lift, or your form limiter). If possible do this barefoot on grass to build foot strength. Be sure to check for sharp objects or dog droppings in grass. Don't run barefoot if any breaks in the skin on your feet.
Details
Saturday

AeT Steady State

Run02:30:00
BT: The bike ride will serve as your warm-up. On a mostly flat course run 2 hours of AeT (aerobic threshold) at 20 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just before footstrike the foot should paw back slightly. You may also do this on a treadmill. If so make it a 2 hour run only.
Details

Easy ride

Bike01:00:00
Ride in 1-2 zone, mostly 1 zone. Race bike in aero position for the entire ride. Flat to rolling course. Low effort--light on pedals. Comfortably high rpm. This is a warm up before starting the run.
Details
Sunday

Heart rate zone 1-2, check form.

Run00:15:00
Run immediately after bike riide with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
Details

Easy ride

Bike05:30:00
Ride in 1-2 zone, mostly 1 zone. Flat to rolling course. Low to moderate effort--heart rate 1-2 zones. Comfortably high rpm. This may be done indoors but reduce duration by 30 minutes.
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:22:00 03:00:00
Bike x4
07:57:00 06:00:00
Swim x3
02:36:00 01:15:00
Strength x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run Run
04:22:00 03:00:00
Bike Bike
07:57:00 06:00:00
Swim Swim
02:36:00 01:15:00
Strength Strength
00:27:00 00:30:00

Training Load By Week


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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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