Week 9, Day 3


Workout description: Run, road intervals

Duration: 0:45:00


Warm up:

Breaking Muscle Shop

15 minutes easy


Main set:

15-20 intervals

  • 30 seconds at 20 seconds faster than your 5k pace
  • 30 seconds easy jog (half the pace of the fast part of the interval)


Do as many intervals as you can until you can't keep the pace. This is easiest on a track or other measured course.


Cool down:

10 minutes easy


New Feature: Post workout results, comments, and questions to the Breaking Muscle Forum.


Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.


After the sprint-distance triathlon, many athletes have their sights set on an Olympic distance event. If that's your goal, then this comprehensive program is for you.


This Olympic distance triathlon plan starts with an assessment week to dial in your swim, bike, and run training parameters. You begin by building a solid base and move gradually into tempo and speed work. The program culminates with a peak week. As always, the key to success is your commitment to consistency.


Stay focused! Be healthy, train smart, and have fun.