The schedule consists of 3-4 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 5 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 3-4.5 hours with some lower volumes thrown in there in the beginning.

»Click to read the full description

The schedule consists of 4-5 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-5.5 hours with some lower volumes thrown in there in the beginning.

»Click to read the full description

The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 5-6.5 hours with some lower volumes thrown in there in the beginning.

»Click to read the full description

This program should be used for an athlete whose goal is to run a 10k in the 55:00+ range and has a good running base in the past 8-12 weeks.

The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7+ hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-6.5 hours with some lower volumes thrown in there in the beginning.

The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7+ hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-6.5 hours with some lower volumes thrown in there in the beginning.

»Click to read the full description

This program should be used for an athlete whose goal is to run a 10k in the 35:00-41:00 range and has a good running base in the past 8-12 weeks.

The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7+ hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 5-6.5 hours with some lower volumes thrown in there in the beginning.

The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-5 hours with some lower volumes thrown in there in the beginning.

This program should be used for an athlete whose goal is to run a marathon in the 1:50-2:20 range and has a good running base in the past 8-12 weeks.

The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7:45 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 5-6 hours with some lower volumes thrown in there in the beginning.

The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 9 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 6-8 hours with some lower volumes thrown in there in the beginning.

This program should be used for an athlete whose goal is to run a marathon in the 4:20+ range and has a good running base in the past 8-12 weeks.

The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 7-9 hours with some lower volumes thrown in there in the beginning.

The schedule consists of 4-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 10 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 8-10 hours with some lower volumes thrown in there in the beginning.

This program should be used for an athlete whose goal is to run a marathon in the 3:30-4:20 range and has a good running base in the past 8-12 weeks.

The schedule consists of 4-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 10 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 8-9 hours with some lower volumes thrown in there in the beginning.

This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty.

This program should be used by an athlete who is in their second year or beyond in triathlon. The athlete should be able to swim at least 1,500 yards, bike at least 60 minutes and be able to run for 60 minutes continuously.

The program consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 15 hours with most weeks in the 12-14 hour range.

Requirements: You should be able to swim at least 500 yards. You should be able to bike at least 60 minutes and be able to run/walk for 60 minutes. It's ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

»Click to read the full description

This program should be used for an athlete who is coming off an Olympic Distance Race and:

1. They have a very strong base of 4-6 months of consistent training

2. They have a strong swim or run background

»Click to read the full description

Requirements: You should be able to swim at least 3 times per week for at least 2000 yards or more. You should be able to bike at least 1 hour, 3 times per week. You should also be able to run for 1 hour at least once per week. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

The basic premise of this program is to help improve your winter training program as you gradually prepare for the 5430 Race Series: The 5430 Sprint, the Boulder Peak Triathlon, and the 5430 Half Ironman.

»Click to read the full description

The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 8 hours.

»Click to read the full description

1. They have already completed a sprint race

2. They have a strong swim or run background

»Click to read the full description

This program should be used for an athlete who is coming off a season where: 1. They have already completed a sprint race 2. They have a strong swim or run background 3. They have trained for at last 12 weeks prior to starting this program for at least 6 hours per week 4. A combination of #3 and #1 or #2 This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.

This program should be used for an athlete who is coming off a season where:

This program should be used in conjunction with the 12 Week Winter Maintenance program (4-7 hours or 7-11 hours) or it could be use for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon.

The schedule consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours.

The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours.

This program should be used for an athlete who is an experienced racer and is looking to move race an Olympic Distance race within 12 weeks.

The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours.

1. They have a very strong base of 4-6 months of consistent training

2. They have a strong swim or run background

»Click to read the full description

12 Week Olympic to Half Ironman Plan

This program should be used for an athlete who is coming off an Olympic Distance Race and:

This program should be used for an athlete who is coming off an Olympic Distance Race and:

17 Week Ironman

This program should be used for an athlete who is coming off a Half Ironman Race and:

This is the exact plan used by Team USA Age Group World team in 2006. This is a program designed for an individual who is gearing up for an Olympic Distance race.

This program should be used for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon or they are looking at a very basic start up program. This plan has 2 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 3:30 - 7 hours.

This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to improve fitness or even move up to Half Ironman racing. This plan has 3-4 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 10-15 hours. This plan can also be used as a stepping stone to out Half and Full Ironman Training Plans.

Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It's ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It's ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

1. They have a very strong base of 4-6 months of consistent training

2. They have a strong swim or run background

»Click to read the full description

This program should be used for an athlete who is coming off a Half Ironman Race and:

1. They have a very strong base of 4-6 months of consistent training

2. They have a strong swim or run background

»Click to read the full description

This program is for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they would like to improve their time. You should be faster than 3:00 in an Olympic for this plan to be effective and you should have a strong base of at last 12 weeks of training under you.

»Click to read the full description

This program should be used for an athlete who has:

17 Week Ironman with Power

This program is an advanced plan to take you to an Ironman in 17 weeks by using a power meter with the confidence that you can complete the race without difficulty.

This program is appropriate for a second year or greater athlete who is looking to improve their swim. The athlete must be able to swim at least 1,500 yds. in one session, and should be able to do so at a pace of better than 2:45 per 100. The program starts out with around 5,000 yards of swimming in the first week and progresses to around 10,000 seven weeks later. This program includes run and bike workouts as well, although these are not the focus of this program. The run and bike workouts are primarily to maintain current fitness.

8 Week Swim Focus: This program is appropriate for a second year or greater athlete who is looking to improve their swim. The athlete must be able to swim at least 2,500 yds. in one session, and should be able to do so at a pace of better than 2:15 per 100. The program starts out with around 9,000 yards of swimming in the first week and progresses to around 18,000 seven weeks later. This program includes run and bike workouts as well, although these are not the focus of this program. The run and bike workouts are primarily to maintain current fitness. The total volume per week ranges from 10:00 hours per week to about 15 hours if all the 'optional' workouts are completed. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.

8 Week Run Focus: This program is appropriate for a second year or greater athlete who is looking to improve their run. The athlete must be able to run for at least 1 hour and should be able to complete 4 runs per week. The program starts out with around 3:30 of running in the first week and progresses to around 5 hours and six days of running per week seven weeks later. This program includes swim and bike workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness. The total volume per week ranges from 9:00 hours per week to about 15 hours if all the 'optional' workouts are completed. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.