Week 2 Training Plan – Intermediate International Distance

Intermediate Training Plans

The intermediate plans feature 2 to 3 workouts per week in each discipline. Depending on your time, plan on doing 7-9 workouts per week, plus 2-3 days of core. You should do more weekly sessions in your weakest sport. This makes these weekly plans customizable and allows you to improve the weak links in your triathlon abilities.

For other training plans for the GNC Pittsburgh Triathlon Sprint or Olympic Distance, check this page.

International Distance, Week 2

Weeks 1-4 are all done at a “conversational pace”, meaning that if you cannot comfortably carry on a conversation you are working too hard. The goal is to establish a baseline of consistent training that you can easily recover from the next day. If you cannot currently do the suggested weekly time without increasing your baseline exercising less than 10-20% you may want to cut back for a few weeks.

Week 2 is up to 7:20 hours of training if you do 9 training session, with 2800  yards Swimming. The numbers listed for bike & run are total minutes of cycling or running. The Swims are listed in yards and suggested practices are linked below.

Day Run Minutes Bike Minutes Swim – Yards Core Minutes
Monday 15
Tuesday 30 800
Wednesday 60 15
Thursday 30
Friday 60 1200 15
Saturday 90
Sunday 45 800
Weekly Total 105 210 2800 45
Total Time 7:18
Total Yards 2800

Runs 1, 2 & 3: The 3 possible runs this week are 30, 30 and 45 minutes each. Depending on your pace, this may be a total of 8-12 miles, all done at a conversational pace.

Bike 1, 2 & 3: The 3 possible bike rides this week are 60, 60 and 90 minutes. Like the running, these are all done at conversational pace. Use a gear that allows you to spin at a comfortably high cadence of around 85-90.

Swim 1: Practice International-C (1000-1200 yds)

Swim 2: Practice International-D (1200-1400 yds)

Swim 3: Practice International-A (800-1000 yds)


Continue to do 15 minutes 3 times a week of Core work and Flexibility. Or better yet, take a class in yoga or pilates.

Pittsburgh Personal Trainer Sue Falvey and I put together these videos that will give you a number of ideas for basic and advanced core training for cyclitsts and triathletes.
Core Exercises for Cyclists & Triathletes I

Core Exercises for Cyclists and Triathletes II

More Triathlon Training Plans

Click here for an overview of all the triathlon training plans available.