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Folsom International Triathlon Training Plan

It was brought to my attention that the format of the previous training plan for Auburn was difficult to print.  As such, this training plan is done in plain text so you can copy and paste in Word.

Like previous plans, this one has two tracks.  The first track is for those wishing to “just finish” the international-distance race, titled Base Training below.  The second training track is for those looking to improve performance and includes specific interval work, titled Performance Training below (beneath the Base plan at the bottom of this page).  The speed focus for the next ten weeks will be on anaerobic development (a.k.a. VO2 max, a.k.a. “go hard until you taste bile then slow down just a touch”) as this is an unexplored area for this club.  No more Zone 4, no more sub-threshold.  Just all out speed.  More details below.

Note that the Tri For Real relay is smack in the middle of this schedule and I made not adjustment for it.  Since you will each be doing a different disciple (i.e. swim or bike or run, but not swim and bike and run) the adjustments will vary from individual to individual.  Please reach out to me for individual modifications to this plan.

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BASE TRAINING PLAN

Week 10 beginning May 18
Recovery week.  Stay active.  Just keep duration very short and intensity very low.  Prioritize swimming and biking over running.
Monday  = Happy Hour @ Three Forks
Tuesday  = “Active Recovery” = 20 minutes walking or easy swimming or easy biking
Wednesday = Day Off
Thursday = 20 minutes easy swim
Friday = Day Off
Saturday = 45 minute easy bike (note, no club practice today)
Sunday = Athlete’s choice = 20 to 30 minutes cardio of choice

Week 9 beginning May 25
Assuming you feel recovered from Auburn, normal training resumes this week.  The focus for the Base plan will be aerobic work, meaning Zone 2-type efforts where workouts feel like work yet are still at a conversational effort.  
Monday  = 3 mile run
Tuesday = 10 mile bike
Wednesday = 2 mile run
Thursday = 800 yard swim
Friday = Day Off
Saturday = 15 mile bike + 1 mile run otb (off the bike)
Sunday = 800 yard swim

Week 8 beginning June 1
Repeat from last week.  Try to use some of the same courses and see if you can decrease your times over the same distances
Monday  = 3 mile run
Tuesday = 10 mile bike
Wednesday = 2 mile run
Thursday = 800 yard swim
Friday = Day Off
Saturday = 15 mile bike + 1 mile run otb (off the bike)
Sunday = 1000 yard swim

Week 7 beginning June 8
Introduction of speed work this week.  All intervals listed should be completed at a fast yet sustainable pace so that the last interval is just as fast as the first.  (all times or distances listed parenthetically are recovery intervals done between the fast intervals)   Note that 200m is half way around a high school track and equal to 1/8th of a mile. 
Monday  = 4 mile run, including 6 x 200m (100 walk)
Tuesday = 10 mile bike + 1/2 mile run otb
Wednesday = 2 mile run
Thursday = 800 yard swim
Friday = Day Off
Saturday = 15 mile bike + 1 mile run otb (off the bike)
Sunday = 1000 yard swim

Week 6 beginning June 15
Use the longer Saturday bricks to practice the same nutrition and hydration used on race day.
Monday  = 4 mile run, including 6 x 200m (100 walk)
Tuesday = 10 mile bike + 1/2 mile run otb
Wednesday = 2 mile run
Thursday = 800 yard swim
Friday = Day Off
Saturday = 20 mile bike + 1 mile run otb (off the bike)
Sunday = 1000 yard swim

Week 5 beginning June 22
Tri For Real Relay week – reach out to Coach Bees for advice on how to rearrange your week depending on which specific discipline you are completing.  
Monday  = 4 mile run, including 6 x 200m (100 walk)
Tuesday = 10 mile bike
Wednesday = 2 mile run
Thursday = 800 yard swim
Friday = Day Off
Saturday = 1000 yd swim or 15 mile bike or 3 mile run
Sunday = TRI FOR REAL RELAY

Week 4 beginning June 29
Those who bike or ran the relay should cut Tuesday’s workout down to a little 30 minute recovery ride.
Monday  = Happy Hour at Three Forks

Tuesday = 10 mile bike + 1/2 mile run otb
Wednesday = 4 mi run, including 4 x 400 (200 jog/walk)
Thursday = 800 yard swim
Friday = Day Off
Saturday = 20 mile bike + 2 mile run otb
Sunday = 1300 yd swim

Week 3 beginning July 6
Monday  = 6 mile run
Tuesday = 10 mile bike
Wednesday = 2 mi run
Thursday = 800 yard swim
Friday = Day Off
Saturday = 25 mile bike + 1 mile run otb
Sunday = 1300 yd swim

Week 2 beginning July 13
Thursday’s bike is not meant to be a hard workout.  Use the Swim+Bike sessions this week to practice your T1.
Monday  = 6 mile run
Tuesday = 10 mile bike
Wednesday = 2 mi run
Thursday = 1500 yard swim + 2 mile bike
Friday = Day Off
Saturday = 500 swim + 25 mile bike + 3 mile run otb
Sunday = Day Off

Week 1 beginning July 20
Last chance to dial in transitions.
Monday =  Active Recovery
Tuesday =  15 mile bike + 1/2 run otb
Wednesday =  4 mile run
Thursday = 1500 yard swim + 2 mile bike
Friday =  Day Off
Saturday = 500 swim + 10 mile bike + 2 mile run
Sunday =  Day Off

Race Week beginning July 27
Take the middle path this week – not too much, not too little.  If you have been rearranging the workout days up to this point, please follow this week’s plan exactly as written.  
Monday = 3 mile run
Tuesday = 10 mile bike
Wednesday =  1000 swim + 1 mile run
Thursday =  Day Off
Friday =  Day Off
Saturday =  Race Prep = 4 mile bike + 1/2 mile run
Sunday = RACE DAY

——————————————————————-

PERFORMANCE TRAINING PLAN

Week 10 beginning May 18
Recovery week.  Stay active.  Just keep duration very short and intensity very low.  Prioritize swimming and biking over running.
Monday  = Happy Hour @ Three Forks
Tuesday  = “Active Recovery” = 20 minutes walking or easy swimming or easy biking
Wednesday = Another 30 to 60 minutes of easy biking
Thursday = 20 minutes easy swim
Friday = Day Off
Saturday = 10 mile bike + 1 mile run (note, no club practice today)
Sunday = Athlete’s choice = 20 to 30 minutes cardio of choice

Week 9 beginning May 25
Assuming you feel recovered from Auburn, normal training resumes this week.  Unless otherwise notes, all sessions are aerobic workouts done at a conversational Zone 2 pace.  For the intervals, go as fast as you can maintain for all sets, meaning that the last interval is as fast as the first yet you could not do more.  All rest intervals are listed parenthetically.  
Monday  = 5 mile run
Tuesday = 15 mile bike including:
–  8:00 as 8 x :30 sprint! (:30 easy)
– 5:00 easy
– 8:00 as 8 x :30 sprint! (:30 easy)  stay seated for all sprints today
Wednesday = 3 mile run
Thursday = 1500 yard open water swim
Friday = Day Off
Saturday = 20 mile bike + 2 mile run otb (off the bike)
Sunday = 1500 yard swim including:
– 10 x 25 odds fast, evens easy (:10)
– 100 easy (:20)
– 4 x 200 at race effort (:20)

Week 8 beginning June 1
Work  through fatigued legs on Tuesday to hit the intervals hard.  These are ideally done on relatively flat ground.
Monday  = 5 mile run
Tuesday = 15 mile bike including:
–  15:00 as 5 x 1:00 sprint! (2:00 easy) remain seated for the sprints
– 5:00 easy
– 10:00 as 2 x 3:00 fast (2:00 easy)
Wednesday = 3 mile run, middle mile is all out timed effort.  email your time to Scott.
Thursday = 1500 yd open water swim
Friday = Day Off
Saturday = 20 mile bike + 2 mile run otb
Sunday = 1500 yard swim including:
– 400 with last 100 fast (:40)
– 300 with last 75 fast (:30)
– 200 with last 50 fast (:20)
– 100 with last 25 fast

Week 7 beginning June 8
Monday  = 5 mile run, middle 3 are at perceived race pace
Tuesday = 15 mile bike including:
–  6 x 2:00 hill attacks
Wednesday = 3 mile run
Thursday = 1500 yd open water swim
Friday = Day Off
Saturday = 20 mile bike + 2 mile run otb
Sunday = 1500 yard swim including:
– 10 x 50 odds fast, evens easy (:10)
– 100 easy (:10)
– 5 x 100 fast (:20)

Week 6 beginning June 15
Use the longer Saturday bricks to practice the same nutrition and hydration used on race day.  To test your hydration, weigh in before and after your long brick to see if you have lost weight.  
Monday  = 7 mile run including:
– 2 miles at race pace
– 1 mile easy
– 2 miles at race pace
Tuesday = 15 mile bike including:
–  15:00 as 15 x :30 sprint! (:30 easy) stay seated and pace yourself!
Wednesday = 4 mile run including:
– 6 x 400 (200 easy)
Thursday = 1500 yd open water swim
Friday = Day Off
Saturday = 20 mile bike + 4 mile run otb
Sunday = 1500 yard swim including:
– 16 x 25 fast (:10)
– 100 easy (:30)
– 2 x 500 at race pace (:50)

Week 5 beginning June 22
Tri For Real Relay week – reach out to Coach Bees for advice on how to rearrange your week depending on which specific discipline you are completing.  
Monday  = 7 mile run including:
– 2 miles at race pace
– 1 mile easy
– 2 miles at race pace
Tuesday = 15 mile bike including:
–  30:00 as 10 x 1:00 sprint! (2:00 easy)
– 5:00 easy
– 5:00 as :15 sprint (:45 easy)
Wednesday = 4 mile run including:
– 8 x 200 (100 easy)
Thursday = 1500 yd open water swim
Friday = Day Off
Saturday = 1500 swim or 20 mile bike or 3 mile run otb
Sunday = TRI FOR REAL RELAY

Week 4 beginning June 29
Those who bike or ran the relay should cut Tuesday’s workout down to a little 30 minute recovery ride and Wednesday’s run to a 30 minute easy jog. 
Monday  = Happy Hour at Three Forks

Tuesday = 10 mile bike + 1/2 mile run otb
Wednesday = 7 mile run
Thursday = 1500 yard swim
Friday = Day Off
Saturday = 30 mile bike + 2 mile run otb, with bike completed as:
– 5 mile build, i.e. start easy and build your effort throughout the warm up
– 10 miles at race effort
– 5 miles easy
– 10 miles at race effort
Sunday = 1500 yd swim = easy effort

Week 3 beginning July 6
Monday  = 9 mile run
Tuesday = 10 mile bike, easy recovery ride
Wednesday = Day Off
Thursday = 1500 yard swim + 2 mile run
Friday = Day Off
Saturday = 30 mile bike + 3 mile run otb with bike completed as:
– 5 mile build, i.e. start easy and build your effort throughout the warm up
– 10 miles at race effort
– 5 miles easy
– 10 miles at race effort
– first mile of the run otb at race effort
Sunday = 1500 yd swim done as 2 x 750 at race effort

Week 2 beginning July 13
Thursday’s bike is not meant to be a hard workout.  Use the Swim+Bike sessions this week to practice your T1.
Monday  = 7 mile run
Tuesday = 10 mile bike
Wednesday = 5 mi run including:
3 x 1 mile hard effort (1/4 mile easy)
Thursday = 1500 yard swim at race effort + 2 mile bike
Friday = Day Off
Saturday = 500 swim + 25 mile bike + 3 mile run otb
Sunday = Day Off

Week 1 beginning July 20
Last chance to dial in transitions.
Monday =  Active Recovery
Tuesday =  5 mile bike + 1/2 run otb
Wednesday =  Day Off
Thursday = 1500 yard swim + 2 mile bike
Friday =  Day Off
Saturday = 500 swim + 15 mile bike + 2 mile run, all completed at race effort
Sunday =  Day Off

Race Week beginning July 27
Take the middle path this week – not too much, not too little.  If you have been rearranging the workout days up to this point, please follow this week’s plan exactly as written.  
Monday = 3 mile run
Tuesday = 10 mile bike
Wednesday =  1000 swim + 1 mile run
Thursday =  Day Off
Friday =  Day Off
Saturday =  Race Prep = 4 mile bike + 1/2 mile run
Sunday = RACE DAY

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