Triathlon_and_Run_Program

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Run Programme Example

By Coach Brendon

Marathon Runner
Early Buildup (10 weeks out)

	Run	Second Run or Other
Monday	90min Easy Inc: 30min Hills (1-3min Hills) 6x1.5min Uphill Moderate
Tuesday	30min Easy	Yoga
Wednesday	45min Easy	30min Easy (very optional)
Thursday	60min Hills inc 6x1.5min Uphill (3 Moderate 3 Hard)
Friday	45min Easy
Saturday	70min Club Run inc: Race
Sunday	Day off	Swim

Notes: Specific Notes for the week are added here

Triathlon Programme Example
Age Group Ironman Competitor
Late Building Phase (8 week out)

	Swim	Bike	Run
Monday		35km 1x5km ME
Tuesday	1.5km inc: 2x400m of Paddles		45min Easy some hills
Wednesday		35km Hills
Thursday	Long Continuous 2000m inc 600m Moderate 400m Technique (DPS)	35km	30min Easy
Friday		60km 1x5km MM 1x5km Mod
Saturday	1.5km inc: 2x400m Moderate		45min inc hills 2x1min M
Sunday		160km 30% Hills 5x5km ME

Notes: Specific Notes for the week are added here. For example: Programme focus is on Cycling in this particular week

Code Sheet supplied with details about what ME, MM, Moderate etc are