Training Plans

 

The following running and triathlon training plans are provided in a reusable .pdf format to store on your computer and print as needed.  Included in each plan is a weekly training schedule of workouts.  You are free to use the plan to fit your needs such as moving workouts to different days throughout the week.  Each plan comes with an instruction sheet explaining the goals of the workouts.

(After checkout, you will be provided a link to download a PDF file to your computer, tablet, or mobile device.  This link is only available to download for 24 hours.)

Running

Beginner to 5k (12 weeks)
10.00

This is a 12 week plan designed for the brand new runner.  It starts out with walking for 30 minutes and gradually, over 12 weeks,  builds to running 3 miles.  In between are workouts with a combination of walking and running.

 

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Regular 5k (12 weeks)
10.00

This training plan is designed for the athlete that wants to improve their speed in the 5k distance, but doesn’t want to run over 4 miles in any workout session. It assumes that you have been running for a little while, and that you can run at least 3 miles continuously. It consists of running 4 days each week. Weekly mileage starts out at 8 miles, and tops out at 16 miles.  You choose which days to do the workouts, but you should do the workouts in order each week. (ie., Workout 1 is done before Workout 2, which is done before Workout 3) If you want to work out 5 days each week, just repeat Workout 3. (Either before or after Workout 4)

 

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Advanced 5k (16 weeks)
10.00

This training plan is designed to improve your speed in the 5k distance. It assumes that you have been running for a while, and that you can run at least 4 miles continuously. It consists of running 4 days each week. The weekly total goes from 16 to 27 miles.  This is a periodized program, meaning that every fourth week is designed to be a little less intense to give your body a little rest. 

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Regular 10k (16 weeks)
10.00

This training plan is designed to move you up to the 10k distance. It assumes that you have been running for a while, and that you can run at least 4 miles continuously. It consists of running 5 days each week. After week 4 it incorporates speed work to improve your anaerobic capacity and your power. The weekly mileage ranges from 15 – 28. This is a periodized program, meaning that every fourth week is designed to be a little less intense to give your body a little rest.

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Advanced 10k (16 weeks)
10.00

This training plan is designed to improve your speed in the 10k distance. It assumes that you have been running for a while, and that you can run at least 7 miles continuously. It consists of running 5 days each week. Weekly mileage ranges from 27 to 39.  This is a periodized program, meaning that every fourth week is designed to be a little less intense to give your body a little rest.

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Half marathon (16 weeks)
10.00

This training plan is designed to enable you to run the half marathon distance.  It assumes that you have been running for a while, and that you can run at least 7 miles continuously.  It consists of running 5 days each week.  Weekly mileage ranges from 24-48 miles.  This is a periodized plan, meaning that every fourth week is designed to be a little less intense to give your body a little rest. 

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Marathon (16 weeks)
10.00

This training plan is designed to enable you to run the marathon distance. It assumes that you have been running for a while, and that you can run at least 7 miles continuously. It consists of running 5 days each week. The weekly mileage ranges from 26 – 57. This is a periodized plan, meaning that every fourth week is designed to be a little less intense to give your body a little rest.

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Triathlon

 
Regular Sprint Triathlon (12 weeks)
10.00

This training plan is designed to help you complete a sprint distance triathlon.  It assumes that you can run at least 3 miles, bike at least 5 miles, and swim 25 meters repeatedly.  It has 2 workouts each week for all three disciplines.  You choose which days you will do the workouts based on your schedule.  You could do one workout every day (6) and take one rest day each week.  Or you could swim and bike on day 1, run on day 2, rest on day 3, swim and bike on day 4, run on day 5, rest on days 6 and 7.    

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Regular Olympic Triathlon (12 weeks)
10.00

This training plan is designed to help you complete an Olympic distance triathlon.  It assumes that you can run at least 3 miles, bike at least 10 miles, and swim at least 200 meters.  It has 2 workouts each week for all three disciplines.  You choose which days you will do the workouts based on your schedule.  You could do one workout every day (6) and take one rest day each week.  Or you could swim and bike on day 1, run on day 2, rest on day 3, swim and bike on day 4, run on day 5, rest on days 6 and 7.     

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