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.

 

Week 5, Day 5

 

Workout description: Run, intervals

Duration: 1:00:00

 

Purpose:

To build strength and develop finishing power

 

Warm up:

10 minute easy run

 

Main set:

Run 20 minutes in zone 2

Run 20 minutes in zone 3

Run 10 minutes in zone 4-5

 

Cool down:

Run 10 minutes in zones 1-2

 

This is not an easy run. To stay in zones 4-5, it takes hard and steady effort, so don't worry about your pace during that portion of the run.

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