16 Week Olympic Distance “Fast Finisher’s” Training Package

16 Week Olympic Distance Triathlon “Fast Finisher’s” Training Package

Set a new Personal Best at this year’s Pittsburgh Triathlon, on August 1st, 2010


Suzanne Runs Alcatraz

This 16 week package is designed for the 2nd (+) year triathlete who has completed at least one Olympic Distance Event and would like to improve their previous performance.  This plan builds on your current fitness level helping you swim more efficiently, create more power and execute proper pacing on the bike, run on fresh legs for your finest 10k and an Olympic Distance Personal Best.
The 16 week plan starts on April 12th and ends on August 1st, 2010, at the Pittsburgh Olympic Distance Triathlon.  Registration fee for the triathlon is not  included with the trianing package.
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Who is this plan for?

  • Triathletes with 1 or more years of training experience who want to improve on their personal best Olympic Distance race time
  • Currently running a minimum of  9 miles per week, 3 times per week and injury free for the past 2 months
  • Currently cycling a minimum of 3 hours per week, able to ride a minimum of 20 miles in one ride
  • Currently able to swim 100 yards non-stop, and 1000 yards in a single workout


4 week intermediate 5k plan for Treadmills. Introducing Interval Training

15397-a-healthy-young-man-running-on-a-treadmill-in-a-gym-pvWho should use this 5k Running plan?

This 4 week plan is for a beginning to intermediate 5k runner with a time of 29-30 minutes personal best. This plan assumes you can run 30 minutes continuously, have been running about 3 times per week, and have a 5k Personal Best of 29 to 30 minutes. The paces are in MPH to account for treadmill workouts, as the original plan was for someone living in Florida during the dog days of summer.

When to use this plan:

Use this 4 week plan in between 5ks. These paces are based off of your most recent 5k, so you should have the ability to do all of the intervals! The long runs are longer than you are used to, but likely slower than you’ve been running them. The idea is to add some mileage. The interval training is specific to your current level of fitness. Try to finish each one if possible. If you can’t finish a workout, do as many intervals as you can. If you can’t finish an interval, run at the correct pace (MPH) and cut off 30 sec to a min of the interval as needed to finish.

Run 3 times a week, and Walk on 2 other days

Each week has three key running workouts. Cross train on at least 2 additional days a week and one of these should be 45-60 minutes of brisk walking, but not running. This keeps the blood flowing to your legs, but eases some of the impact you’d otherwise experience if you added another running day. By increasing the intensity , you need to allow for your body to recover a bit more than you may be used to.

Start each workout with 5 minutes of brisk walking and jogging, then start your workout. After each workout, finish with 5 minutes of brisk walking and stretch. Do 10-15 minutes of core work after each run…that way the core work is done for the day!

Basic Nutrition for the 5k Runner

Hydrate well each day inbetween your workout days. Before your workout, eat a 250 cal snack at least 1-2 hours prior to the workout. Drink plain water during the workout (these aren’t long enough to deplete glycogen or electrolyte stores). After the workout, have a 100 cal snack within 15 minutes or so of finishing. You don’t need a lot of calories as these workouts aren’t long…so don’t use them as an excuse to eat a lot. Eat a meal within 2 hours of finishing the workout.

Week 1 Begin Tempo Training
Workout 1: 2 x 1.5 miles @ 6mph 2-5 min recovery between intervals
Workout 2: 4 x .25 miles @ 6.5mph w/ 2 min walk recovery
Workout 3: 2 x 2 mi at 4.9mph (YOU CAN DO IT!)

Week 2 Continue Tempo Training
Workout 1: 6 x .25 miles @ 6.5mph 2 min walk recovery btwn each. 5 min recovery then 1 mile @ 6mph
Workout 2: 1 x 2 miles at 6mph with 2 min rest
Workout 3: 3 – 4 miles 4.9 mph (GO for 4 straight miles! You can DO IT!)

Week 3 Begin Interval Interval Training
Workout 1: 3 x 1 miles at 6mph with 2 min rest
Workout 2: 1 mile at 6mph pace, 1 min rest; 1 x 0.5 mile at 6.5mph, walk 4 min, 4 x 1 minute at 6.9mph, walk 2 min rest
Workout 3: 5k race simulation at venue if possible (fast and continuous!) Try to negative split this run, doing the first mile at your previous 5k pace and picking up the pace as you go.

Week 4 Race Week
Workout 1: 30 min 6mph
Workout 2: 4 x 1 min at 6.9mph (walk 2min), 2 x 0.5mile 6.5mph walk 4 min
Workout 3: Race. Practice the “negative split” that you did last week. Start off moderate (but not slow). in the 2nd half of the race, start choosing people to gradually pass and slowly pickkup the pace till the end of the race.

XTERRA – Three Month Training Plan

XTERRA “First Time Finisher”
An accelerated three-month training plan

Designed by: Steel City Endurance coach, Suzanne Atkinson.
Specific Questions? Please leave a comment on this post and I’ll answer it as soon as I can. 

Who this three month XTerra Training plan will help most

This plan is for the first time, first or second year multisport athlete who is in good health and can handle a beginning volume of 2:30 per week. If you follow this training plan, you should have no trouble finishing your first XTERRA.

Suggested workout durations are based on conservative “First Time Finisher” times, and the overall plan includes a “rest” week every 4th week. Keep all workouts easy at a pace that you could hold a conversation and try to do your weekend long rides and runs on the trails.

You’re responsible for your own self-care and health

By downloading and following this plan, you agree to the waiver and release of liability stating that you are in good physical health and have received a doctor’s clearance for participation in endurance sports training if applicable.

How fast will this make me? 

This is a basic plan designed to build endurance in the novice triathlete in their 1st or 2nd year of the sport. Workout durations are based on projected “First Time Finisher” times. If you are able to complete this plan while remaining injury free, you should be successful in completing your first XTERRA.