Mike Ricci has written the training plans for the USA Triathlon Age Group World Championship teams since 2002 and has coached the 2006 Bronze Medalist in the 35-39 AG at the Olympic Distance World Championships. If you are looking for a high quality plan to help you get to your next race then look no further! Athlete Testimonial: "I wanted to drop you a note to let you know how well your plan is helping with events this summer. Over Memorial Day week, I completed the Saratoga Duathlon in Saratoga, NY and I improved my time by approximately 6 minutes from last year! Bottom line - Your plans are working for me." – George Penn, Albany, NY There are two key reasons to choose these training plans: It’s a perfect tool for the self-coached athlete who wants a targeted pre-built plan. It’s ideal for the self-coached athlete who would like to link a few pre-built plans together. An athlete could customize the plans further so that the pre-built plan fits into their schedule including vacation time, travel days and non-traditional days off. For option #1, the price is set and you can purchase the plan below, no changes needed. For option #2, we will customize a plan for $75 per hour, one hour minimum (plus the set price of the plan). It takes approximately one (1) hour to modify a 12 week plan. For example, you can purchase a 12 week Olympic to Half Ironman Plan for $79; add customization to your weekly schedule for another $75; and you would have a 12 week training plan, at less than $13 per week or for $154 total! These plans have guided hundreds of athletes to reach their goals in past seasons; including Steph Popelar, a World AG Bronze Medalist (see below). From Off-Season Plans to Beginner Sprint Tri Plans and even the big ones, Ironman or Half Ironman Plans with Power, we have a program to fit your needs. The plans are broken down into distance, and then ability, from Beginner to Advanced. * If you are looking for one-on-one customized coaching, please visit our Coaching Page. Here is what Bronze Medalist Steph Popelar has to say about the Quarterly Coaching Package: "Undoubtedly, my triathlon placements over the past few years are directly attributed to the training plans authored by Mike Ricci of D3 Multisport, Inc. My first experience of his knowledge was with the training plan he wrote for Team USA in 2004. I also followed the 2005 plan. I realized tremendous benefits and solicited a personalized training plan from Mike in 2006. Mike prepared a specialized 12-week training plan that was the catalyst for my season in 2006. I absolutely believe in his theories and organization of training workloads. "These plans helped me achieve a Bronze Medal (3rd place) finish in my age group at the ITU World’s Triathlon Championship in Lausanne, Switzerland on Sept 2, 2006. His products have proven successful for me, just like many others who thrive from his efforts. Thanks, Mike. I’ll be calling again." – Steph Popelar HR Zone Refresher | Determining your HR Zones | Mike's Complete Bio Training Terms & Glossary | Using FitBeats & FAQ's Triathlon Plans   Half Ironman by RPE 5430 Series Sprint to HIM 5430 Sprint, 10 wk Beg. 5430 Boulder Peak, Int.-Adv. Rattlesnake Sprint, 10 wk, Beg. General Sprint, 10wk, Beg. Sprint Distance, Int.-Adv. Olympic Distance, Int.-Adv. Bridge: Sprint to Oly, Int.-Adv. Bridge: Oly to HIM, Int.-Adv. Half Ironman by HR, Int. Ironman by HR, Int. Ironman by HR, Beg. USAT World Long Course, 2008 USAT World Short Course, 2008 Triathlon Off-Season Plans   5430 Series Plan 2008:    Off-Season 8 Week Swim Focus, Beg.-Int. 8 Week Swim Focus, Int.–Adv. 8 Week Bike Focus, Int.–Adv. 8 Week Run Focus, Int.–Adv. Winter Maintenance, Beg. Winter Maintenance, Int. Winter Maintenance, Advanced Bridge: WM to Sprint, Int.-Adv. Bridge: WM to Oly, Int.-Adv. Bridge: WM to HIM, Int.-Adv. Power Plans   Off-Season Maintenance, Adv. Off-season w/CT, Int.-Adv. Bridge: Oly to HIM, Int.-Adv. IM Distance, Int.-Adv. Bridge: HIM to IM, Int.-Adv. 12-Week Oly, Int.-Adv. HIM distance, Int.-Adv. Running Plans w/ FitBeats*   5K Plan Intermediate 5K Plan Intermediate 5K Plan Advanced 10K Plan Beginner 10K Plan Intermediate 10K Plan Advanced Half Marathon Beginner Half Marathon Intermediate Half Marathon Advanced Marathon Beginner Marathon Intermediate Marathon Advanced Running Plans w/o FitBeats   5K Plan Intermediate 5K Plan Intermediate 5K Plan Advanced 10K Plan Beginner 10K Plan Intermediate 10K Plan Advanced Half Marathon Beginner Half Marathon Intermediate Half Marathon Advanced Marathon Beginner Marathon Intermediate Marathon Advanced Cycling Plans   Coming Soon! * Audio training plans with a MP3 player music. These plans include MP3 files of key workouts, warm-ups and cool downs that guide you through the workout with motivational voice over and music. Simply download the FitBeats right from your Daily Log workout and load it into your MP3 player, like an iPod. You have the latest custom-built tunes and top-notch workouts that will get you in shape for your event. Each D3 Multisport Training Plan includes: Explanation of HR training zones Nutritional Tips Proper Swim, Bike and Run pacing Race Week Tips Race Day Checklist Racing in the Heat Transition Tips Strength Training Tips Race Day Execution Planning Discounts on products such as Ergomo, Compu Trainer, SRM, Power Tap and Xterra wetsuits – check the sponsor page for a full list: www.d3multisport.com/sponsors.php Athletes who purchase a D3 Training Plan can order D3 Gear to race and train in – see link here: www.d3multisport.com/store.php TRIATHLON PLANS Off-Season Swim Focus for Triathletes $59 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 9,000 yards of swimming in the first week and progresses to 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. Plan Preview • Buy Now Back to Top Off-Season Bike Focus for Triathletes $59 8 Week Bike Focus: This program is appropriate for a second year or greater athlete who is looking to improve their bike. The athlete must be able to bike for at least 1:30 hours and should be able to complete 4-5 bike workouts per week. The program starts out with around 4 hours of biking in the first week and progresses to around 8 hours and six days of biking per week seven weeks later. This program includes swim and run workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness, while the bike workouts take PRIORITY. The total volume per week ranges from 9:30 hours per week to about 16 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. Plan Preview • Buy Now Back to Top Off-Season Run Focus for Triathletes $59 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. Plan Preview • Buy Now Back to Top Off-Season 12 Week Winter Maintenance for Triathletes, Beginner 4-7 hours/week $39 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. Plan Preview • Buy Now Back to Top Off Season 12 Week Winter Maintenance for Triathletes, Intermediate 7-10 hours $49 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 maintain and or improve fitness during the off season. This plan has 3 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 7-11 hours. Plan Preview • Buy Now Back to Top Off Season 12 Week Winter Maintenance Advanced for Triathletes, 10-15 hours $59 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. Plan Preview • Buy Now Back to Top Bridge: Winter Maintenance to Sprint, Int.-Adv. $49.00 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. 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. Plan Preview • Buy Now Back to Top Bridge: Winter Maintenance to Olympic, Int.-Adv. $59.00 This program should be used in conjunction with the 12 Week Winter Maintenance program (7-11 or 11-15 hours) or it could be use for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon. 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. Requirements: You should be able to swim at least 1,000 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. Plan Preview • Buy Now Back to Top Bridge: Winter Maintenance to Half Ironman, Int.-Adv. 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 3. They have trained for at least 10-12 hours per week This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman with the confidence that you can complete the race without difficulty. 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. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours 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. Plan Preview • Buy Now Back to Top Swim Focus for Triathletes $59.00 Off-Season 8 Week Swim Focus for Triathletes, 5k to 10k/week, 3-5 days/week 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. The total volume per week ranges from 8:30 hour to 10:00 hours per week 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. Plan Preview • Buy Now Back to Top 5430 Series Plan 2008: Off-Season, Sprint, Boulder Peak and 5430 Half $139.00 This program is for an athlete who has already raced an Olympic Distance triathlon and they are planning on racing the 5430 Triathlon Series. This plan has 3-4 workouts per week, per sport and 2-3 weight training sessions. The weekly hours are from 10-15 hours and this plan can be used by Intermediate to Advanced Level Athletes. 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. Plan Preview • Buy Now Back to Top 10 Week 5430 Sprint Tri Plan – Beginner $39 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. Plan Preview • Buy Now Back to Top 5430 Boulder Peak Triathlon, Int.-Adv. $59.00 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. 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. 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. Plan Preview • Buy Now Back to Top 5430 Series Sprint to Half $79.00 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. 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. 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. 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. If you plan on using a HRM then use the calculator in Training Peaks to calculate your current Heart Rate Zones for your run and bike and for your swim paces. Plan Preview • Buy Now Back to Top 10 Week Rattlesnake Sprint Tri Plan - Beginner $39 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. Plan Preview • Buy Now Back to Top 10 Week Sprint Tri Plan - Beginner $39 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. Plan Preview • Buy Now Back to Top Sprint Distance, Int-Adv. $79.00 This program should be used by an athlete in their second year or triathlon or beyond. The program 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. 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. Plan Preview • Buy Now Back to Top Olympic Distance, Int. to Adv. $79.00 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. Plan Preview • Buy Now Back to Top Bridge: Sprint to Olympic Distance, Int.-Adv. $59.00 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. Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 90 minutes and be able to run three times a week with one of those run being 60 minutes. 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. Plan Preview • Buy Now Back to Top Bridge: Olympic to Half Ironman by HR, Int.-Adv. $79.00 12 Week Olympic to Half Ironman Plan 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 3. They have trained for at least 10-12 hours per week This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman with the confidence that you can complete the race without difficulty. This program can also be used to lead you into the D3 Ironman Distance plan. The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Most weeks have 4 days of cycling. The maximum volume is 14 hours in week 5 and most of the weeks are 12-13 hours with the easier weeks at 9 hours +/-. Plan Preview • Buy Now Back to Top Half Ironman by HR, Intermediate $79.00 16 Week Half Ironman by HR This program should be used for an athlete who is coming off an Olympic Distance Race and: They have a very strong base of 4-6 months of consistent training They have a strong swim or run background They have trained for at least 10-12 hours per week This program is an advanced plan to train you for a Half Ironman with power. 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 13-15 hours pretty consistently and some of the easier weeks are around 10 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes . Plan Preview • Buy Now Back to Top Ironman by HR, Intermediate $79.00 17 Week Ironman 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 3. They have trained for at least 10-12 hours per week This program is an advanced plan prepare you for An Ironman using a heart rate monitor with the confidence that you can complete the race without difficulty. 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 14-20 hours pretty consistently and some of the easier weeks are around 9 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. 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. Plan Preview • Buy Now Back to Top Ironman by HR, Beginner $79.00 This program should be used for an athlete who is coming off a Half Ironman Race, has a consistent base of 4-6 months of training and has trained for at least 7-10 hours per week 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. 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 20 hours and pretty consistently around 15-17 hours. Some the easier weeks are around 9 hours. Plan Preview • Buy Now Back to Top Half Ironman by RPE (Pace and Effort) $79.00 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 Plan Preview • Buy Now Back to Top RUNNING PLANS WITH FITBEATS 5k Plan Beginner, 20 Fitbeats, 3-4 runs/week, 3-4.5 hours/week $99.00 This program should be used for an athlete whose goal is to run a 5k in the more than 31:00+ range and has a good running base in the past 4-6 weeks. 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. Plan Preview • Buy Now Back to Top 5k Plan Intermediate, 20 Fitbeats, 4-5 runs/week, 4-5.5 hours/week $99.00 This program should be used for an athlete whose goal is to run a 5k in the 20:00-31:00 range and has a good running base in the past 8-12 weeks. 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. Plan Preview • Buy Now Back to Top 5k Plan Advanced, 20 Fitbeats, 5-6 runs/week, 5-7 hours/week $99.00 This program should be used for an athlete whose goal is to run a 5k in the 16:00-20:00 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. Plan Preview • Buy Now Back to Top 10k Plan Beginner, 20 Fitbeats, 5-6 runs/week, 4-7 hours/week $99.00 This program should be used for an athlete whose goal is to run a 10k in the 1:10+ 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. Plan Preview • Buy Now Back to Top 10k Plan Intermediate, 20 Fitbeats, 5-6 runs/week, 4-7 hours/week $99.00 This program should be used for an athlete whose goal is to run a 10k in the 45:00-1:10 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. Plan Preview • Buy Now Back to Top 10k Plan Advanced, 20 Fitbeats, 5-6 runs/week, 5-7 hours/week $99.00 This program should be used for an athlete whose goal is to run a 10k in the 35:00-45:00 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. Plan Preview • Buy Now Back to Top Half Marathon Beginner, 20 Fitbeats, 3-6 runs/week, 4-7 hours/week $99.00 This program should be used for an athlete whose goal is to run a marathon in the 2:30-3:30 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 4-5 hours with some lower volumes thrown in there in the beginning. Plan Preview • Buy Now Back to Top Half Marathon Intermediate, 20 Fitbeats, 3-6 runs/week, 5-8 hours/week $99.00 This program should be used for an athlete whose goal is to run a marathon in the 1:50-2:30 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. Plan Preview • Buy Now Back to Top Half Marathon Advanced, 20 Fitbeats, 3-6 runs/week, 5-9 hours/week $99.00 This program should be used for an athlete whose goal is to run a marathon in the 1:20-1:50 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 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. Plan Preview • Buy Now Back to Top Marathon Beginner, 20 Fitbeats, 3-6 runs/week, 4-7 hours/week $99.00 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. Plan Preview • Buy Now Back to Top Marathon Intermediate, 20 Fitbeats, 3-6 runs/week, 5-8 hours/week $99.00 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 5-8 hours with some lower volumes thrown in there in the beginning. Plan Preview • Buy Now Back to Top Marathon Advanced, 20 Fitbeats, 3-6 runs/week, 5-9 hours/week $99.00 This program should be used for an athlete whose goal is to run a marathon in the 2:30-3:30 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 5-9 hours with some lower volumes thrown in there in the beginning. Plan Preview • Buy Now Back to Top USAT WORLD TEAM PLANS USAT Long Course World Team $79 Plan Preview • Buy Now Back to Top USAT Short Course World Team $79 Plan Preview • Buy Now Back to Top RUNNING PLANS WITHOUT FITBEATS 12 Week 5k Plan Beginner, 3-4 runs/week, 3-4.5 hours/week $29 This program should be used for an athlete whose goal is to run a 5k in the more than 31:00+ range and has a good running base in the past 4-6 weeks. 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. Plan Preview • Buy Now Back to Top 12 Week 5k Plan Intermediate, 4-5 runs/week, 4-5.5 hours/week $29 This program should be used for an athlete whose goal is to run a 5k in the 20:00-31:00 range and has a good running base in the past 8-12 weeks. 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. Plan Preview • Buy Now Back to Top 12 Week 5k Plan Advanced, 5-6 runs/week, 5-7 hours/week $29 This program should be used for an athlete whose goal is to run a 5k in the 16:00-20:00 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. Plan Preview • Buy Now Back to Top 12 Week 10k Plan Beginner, 5-6 runs/week, 4-7 hours/week $29 This program should be used for an athlete whose goal is to run a 10k in the 1:10+ 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. Plan Preview • Buy Now Back to Top 12 Week 10k Plan Intermediate, 5-6 runs/week, 4-7 hours/week $29 This program should be used for an athlete whose goal is to run a 10k in the 45:00-1:10 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. Plan Preview • Buy Now Back to Top 12 Week 10k Plan Advanced, 5-6 runs/week, 5-7 hours/week $29 This program should be used for an athlete whose goal is to run a 10k in the 35:00-45:00 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. Plan Preview • Buy Now Back to Top 20 Week Half Marathon Beginner, 3-6 runs/week, 4-7 hours/week $39 This program should be used for an athlete whose goal is to run a marathon in the 2:30-3:30 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 4-5 hours with some lower volumes thrown in there in the beginning. Plan Preview • Buy Now Back to Top 20 Week Half Marathon Intermediate, 3-6 runs/week, 5-8 hours/week $39 This program should be used for an athlete whose goal is to run a marathon in the 1:50-2:30 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. Plan Preview • Buy Now Back to Top 20 Week Half Marathon Advanced, 3-6 runs/week, 5-9 hours/week $39 20 Week Intermediate Half-Marathon Plan 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. There is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time. Plan Preview • Buy Now Back to Top Marathon Beginner 3-6 runs/week, 4-7 hours/week $39 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. Plan Preview • Buy Now Back to Top Marathon Intermediate, 3-6 runs/week, 5-8 hours/week $39 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 5-8 hours with some lower volumes thrown in there in the beginning. Plan Preview • Buy Now Back to Top Marathon Advanced, 3-6 runs/week, 5-9 hours/week $39 This program should be used for an athlete whose goal is to run a marathon in the 2:30-3:30 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 5-9 hours with some lower volumes thrown in there in the beginning. Plan Preview • Buy Now Back to Top POWER PLANS Bridge: Olympic to Half Iron with Power, Int.-Adv. $99 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 3. They have trained for at least 10-12 hours per week This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman using a power meter with the confidence that you can complete the race without difficulty. 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. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. 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. Plan Preview • Buy Now Back to Top Iron Distance with Power, Int.-Adv. $129 17 Week Winter Maintenance Olympic Bridge to Half Ironman with Power. 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 3. They have trained for at least 10-12 hours per week This program is an advanced plan to bridge you from an a Half Ironman to Ironman using a power meter with the confidence that you can complete the race without difficulty. 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 14-20 hours pretty consistently and some of the easier weeks are around 9 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. 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. If you plan on using a HRM then use calculator in Training Peaks to calculate your current Heart Rate Zones for your run and bike and for your swim paces. Plan Preview • Buy Now Back to Top Bridge: Half Ironman to Ironman with Power Int.-Adv. $99 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 3. They have trained for at least 10-12 hours per week This program is an advanced plan to bridge you from an a Half Ironman to Ironman using a power meter with the confidence that you can complete the race without difficulty. 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 14-20 hours pretty consistently and some of the easier weeks are around 9 hours. Requirements: You should be able to swim at least 3,000 yards. You should be able to bike at least 3.5 hours and be able to run three times per week with at least one of the runs being 90 minutes. 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. Plan Preview • Buy Now Back to Top 12 Week Olympic with Power Int.-Adv. $79 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. 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. 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. If you plan on using a HRM then use calculator in Training Peaks to calculate your current Heart Rate Zones for your run and bike and for your swim paces. Plan Preview • Buy Now Back to Top Half Ironman by Power, Int-Adv $79 16 Week Half Ironman with Power This program should be used for an athlete who has: 1. A very strong base of 4-6 months of consistent training 2. A strong swim or run background 3. Has trained for at least 10-12 hours per week This program is an intermediate to advanced plan to train you for a Half Ironman with power. 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 13-15 hours pretty consistently and some of the easier weeks are around 10 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes. Plan Preview • Buy Now Back to Top Off-Season Winter Maintenance, Advanced $129.00 This is an advanced program for an athlete who is training with power a power meter in the off-season. This plan will help improve FTP (Functional Threshold Power). This plan has 4 to 5 bike workouts each week and 3 swim and run workouts per week. There are also 2 days of strength training. The maximum volume is around 17 hours and the weekly hours are consistently between 11-14 hours. 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. Plan Preview • Buy Now Back to Top Off-season Program using a CompuTrainer, Int.-Adv. $129.00 This is an advanced program for an athlete who is training with power using a Compu Trainer in the off-season. This plan will help improve FTP (Functional Threshold Power). This plan has 4 to 5 bike workouts each week and 3 swim and run workouts per week. There are also 2 days of strength training. The maximum volume is around 17 hours and the weekly hours are consistently between 11-14 hours. 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. Plan Preview • Buy Now Back to Top

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