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« Back to training plan home page
| Training Plans by Gale Bernhardt |
 Gale's complete bio
Gale's success stories & testimonials
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Triathlon Plans
Improved fitness and performance begins with a professionally designed training plan. Get started on the road to accomplishing your athletic goals by selecting the training plan that is right for you. Everything you need is right here.
There are plans to prepare you to race. These plans are organized by race distance, current fitness level, available training time, and training weeks in the plan. At the end of the training plan is "race day." You can aim to have the last day of the plan fall on your race day or do a race simulation on your own.
A new addition is the highly-requested base training weeks. Base training weeks help athletes get in shape or stay in shape in the non-racing season. Whether you are aiming to get out of athletic hibernation or aiming for a competitive race season, there is a plan for you.
» Beginning Sprint Triathlon: 2.5 to 3.75 hrs/wk 12 weeks
» Beginning Sprint Triathlon: 3.25 to 4.5 hrs/wk 9 weeks
» Intermediate Sprint Triathlon: 2.0 to 5.0 hrs/wk 15 weeks
» Intermediate Sprint Triathlon: 4.0 to 6.5 hrs/wk 9 weeks
» Beginning Olympic Distance Triathlon: 2.75 to 7.0 hrs/wk 12 weeks
» Beginning Olympic Distance Triathlon: 5.25 to 8 (or 10) hrs/wk 12 weeks
» Intermediate Olympic Distance Triathlon: 4.75 to 7.0 hrs/wk - Crash Plan 6 weeks
» Intermediate Olympic Distance Triathlon: 5.75 to 10.5 hrs/wk 9 weeks
» Beginning half-ironman distance triathlon: 6.0 to 10.5 hrs/wk 13 weeks
» Intermediate half-ironman distance triathlon: 7.25 to 14.25 hrs/wk 12 weeks
» Beginning ironman distance triathlon: 6.25 to 13.0 hrs/wk 13 weeks
» Beginning ironman distance triathlon: 4.5 to 14.25 hrs/wk 16 weeks
» Intermediate ironman distance triathlon: 7.25 to 18 hrs/wk 13 weeks
» Triathlon Base Training: 3.0 to 6.0 hrs/wk 12 weeks
» Triathlon Base Training: 3.75 to 8.25 hrs/wk 12 weeks
» Triathlon Base Training: 4.75 to 9.5 hrs/wk 10 weeks
» Triathlon Base Training: 5.5 to 12 hrs/wk 10 weeks
» Triathlon Base Training: 8.5 to 13.5 hrs/wk 10 weeks
» Triathlon Base Training, Phase 2: 4.75 to 10.75 hrs/wk 8 weeks
» Triathlon Base Training, Phase 2: 5.5 to 13 hrs/wk 8 weeks
» Triathlon Base Training, Phase 2: 7.0 to 15 hrs/wk 8 weeks
Cycling Plans
Gale's first travel experience for Olympic Games was a personal coach for a road racer at the Sydney Games. Professional and masters-level road racers, mountain bike racers and ultra-distance cyclists have counted on her expertise for years. Now you can too.
This training plan section is currently under construction. Many new plans will be added in the next few weeks, beginning with base training plans. If you do not see something that suits your needs, please check back.
» Beginning Century Bike Ride: 4.25 to 8.5 hrs/wk 12 weeks
» Intermediate Century Bike Ride: 3.25 to 9.25 hrs/wk, 16 wks 16 weeks
» Cyclist Base Training: 3.0 to 6.0 hrs/wk 12 weeks
» Cyclist Base Training: 3.75 to 7.5 hrs/wk 12 weeks
» Cyclist Base Training: 4.75 to 9.0 hrs/wk 12 weeks
» Cyclist Base Training, Level 2: 5.45 to 9.5 hrs/wk 12 weeks
» Beginning Cyclist - Get Fit: 1.5 to 3.25 hrs/wk 12 weeks
» Bike Tour Prep: Ride 5-6 days, Avg. 30 mi/day, 12-15 mph: 3 to 8 hrs/wk 14 weeks
» Bike Tour Prep: Ride 5-6 days, Avg. 45 mi/day, 15-18 mph: 4.5 to 10.25 hrs/wk 14 weeks
» Bike Tour and Recovery - Free! - All Tours 2 weeks
Running Plans
Stepping up to a longer race distance is great challenge. These plans help you minimize the risk of injury by utilizing a planned approach to increasing running distance combined with proper rest. You gain new levels of fitness when you rest and allow your body to absorb training. Some of the training plans utilize cycling to improve endurance and reduce the pounding stress on your legs. Check the plan descriptions to see if there is a plan that is right for you.
» Beginning 10 Mile Run: 1.5 to 3.5 hrs/wk 16 weeks
» Intermediate 10 Mile Run: 1.5 to 3.0 hrs/wk 16 weeks
» Beginning Half Marathon: 2.75 to 4.5 or 5.5 hrs/wk 328 weeks
» Beginning Marathon: 3.0 to 6.25 or 7.5 hrs/wk 330 weeks
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Beginning Sprint Triathlon: 2.5 to 3.75 hrs/wk $44.95  |
Plan Description and Athlete Profile  View the Plan Preview
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This 12-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running or running and walking. This training plan is written for a currently hibernating athlete needing a new goal. This athlete is presently not swimming, does minimal cycling, is not running and needs some inspiration/motivation. Before beginning the program, you are capable of swimming 50 yards (or meters) nonstop, cycling 30 minutes three times per week and you may do other aerobic activities at the gym. You are currently not running and may have some running experience in your past. Please refer to the Plan Preview link to preview the first two weeks of the plan. At the end of the plan you will have the fitness to complete your first sprint distance triathlon! »Click to read the full description
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| Beginning Sprint Triathlon: 3.25 to 4.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 9-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running. Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the Plan Preview to see if this training plan is right for you.
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| Intermediate Sprint Triathlon: 2.0 to 5.0 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 15-Week training plan is designed for a physically active person. You may or may not be an experienced triathlete. Your goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running or running and walking. This plan is for the currently-active athlete that and considers herself or himself a “summer triathlete,” perhaps having completed a triathlon last summer. Now, you are looking to do some speed work and have a fast race. You are currently capable of swimming 30 minutes twice per week, riding 30 minutes twice per week and running 20 to 30 minutes twice per week. You can find more plan details by taking a look at the Plan Preview. »Click to read the full description
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| Intermediate Sprint Triathlon: 4.0 to 6.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 9-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running. Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the Plan Preview to see if this training plan is right for you.
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| Beginning Olympic Distance Triathlon: 2.75 to 7.0 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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While it's nice to make your triathlon debut at a sprint-distance event, it's not always convenient or possible. For example, a nearby town or city might host a great Olympic-distance race and the date of the event fits nicely into your busy calendar. Although the event sounds like a lot of fun you wonder, ""Do I have the time to train for that event? Can I really complete an Olympic-distance race or am I fooling myself?"" It doesn’t take as much time to train for an Olympic-distance event as you might think. With a solid training plan, you can successfully complete the event. »Click to read the full description
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| Beginning Olympic Distance Triathlon: 5.25 to 8 (or 10) hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete. Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day. You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes. With the profile in mind, have a look at the plan preview. If the first couple of weeks of training look like training loads you can handle, this is your plan. Weekly training hours range from 5:15 to a maximum between 8:15 and 10:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts. »Click to read the full description
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| Intermediate Olympic Distance Triathlon: 4.75 to 7.0 hrs/wk - Crash Plan $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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There is an Olympic distance triathlon (swim 1500 meters, bike 24.8 miles, run 6.2 miles) in a nearby city. The event is only six weeks away, is there enough time to make your triathlon debut? While I usually encourage first-timers to try a sprint distance event before moving to Olympic status, a reasonably fit person can be ready to race in five to six weeks. Want to tri? This six-week crash training plan is designed for a person who maintains their health and remains fit throughout the year. Your fitness might include some combination of running, spin classes or outdoor biking. You may currently swim a few laps or have swimming experience from past years. You may also be involved in other sports. Your current regimen gives you the capability to run for about 30 minutes, twice per week. Your can bike comfortably for about an hour. If your race is held in open water, you must be comfortable swimming in an open water situation. »Click to read the full description
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| Intermediate Olympic Distance Triathlon: 5.75 to 10.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 9-week training plan is for experienced triathletes looking to race an Olympic distance event under three hours - or improve their current time. To improve your speed we’ll use a combination of heart rate monitoring (be sure to read the Intensity document), pace (speed) and rating of perceived exertion (RPE). I’ve also included a few power-based workouts for those of you that have access to power meters on your bike. (No, a powermeter is not a “must” to use this plan.) To get the most out of this training plan, you need to know or estimate your open 10k run time (run time not at the end of a triathlon.) To get your open 10k run time, use a recent result from a running event. To estimate your open 10k pace from a triathlon event, subtract 10 to 20 seconds per mile. (Your open 10k time is typically faster than a triathlon 10k time.) If you have a powermeter for your bicycle, know your average power output for an all-out 30-minute time trial (CP30). »Click to read the full description
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| Beginning half-ironman distance triathlon: 6.0 to 10.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 13-Week training plan is for experienced triathletes looking to comfortably complete their first half-ironman distance event (1.2 miles of swimming, 56 miles of cycling and 13.1 miles of running.) This plan is for the experienced triathlete, who has completed several sprint and Olympic distance races. You can currently swim three times per week for about an hour, estimating a race swim pace of 1:45 to 2:00 per 100 yards. You are currently doing a long bike ride at about 90-minutes and you estimate an average of 15 to 18 miles per hour for the race. You can currently do a long run that is about 75-minutes long. Weekday training needs to be light, but weekend training hours are more available. The total training hours for the first week of the plan are 8:00 (please see the Plan Preview) and the biggest week of training, Week 11, is 10:30. The long run builds to 2:00 and the long ride builds to 4:00. »Click to read the full description
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| Intermediate half-ironman distance triathlon: 7.25 to 14.25 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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Are you an experienced and fit triathlete looking for a new challenge, maybe a longer race? Well how about a half-ironman distance event? This 12-Week plan might be just what you need, read on. You are a triathlete with experience at sprint and Olympic-distance racing. You keep in good condition most of the year. You currently swim two to three times per week and this may or may not be with a masters team. You are cycling two to three days per week and a two-hour ride is normal for you. You run two to three days per week, with the long run of the week lasting about an hour. Strength training may or may not be part of your weekly routine. A suggested strength training routine is included in the plan for athletes wanting to compliment their endurance training with strength training. »Click to read the full description
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| Beginning ironman distance triathlon: 6.25 to 13.0 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 13-Week training plan is for experienced triathletes looking to comfortably complete their first ironman distance event (2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running.) This famous training plan, Thirteen Weeks to a Thirteen-Hour Ironman, has helped countless athletes successfully complete their first ironman event. This plan is for the experienced triathlete, who has completed several sprint and Olympic distance races. You can currently swim three times per week for about an hour, estimating a race swim pace of 1:45 to 2:00 per 100 yards. You are currently doing a long bike ride at about 90-minutes and you estimate an average of 15 to 18 miles per hour for the race. You can currently do a long run that is 75- to 90-minutes long. Weekday training needs to be light, but weekend training hours are more available. The total training hours for the first week of the plan are 8:45 and the biggest week of training, Week 11, is 13:15 hours. »Click to read the full description
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| Beginning ironman distance triathlon: 4.5 to 14.25 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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Wow, I wish I could be an ironman—I mean, just finish the event. I’d be happy to step across that awesome line and receive a finisher’s medal around my neck. (Big sigh.) I’ve got too much going on in my life to think about an ironman distance event and I’m not good enough. I mean, those folks have a training schedule that looks like a part-time job, swim like speed boats, ride a bike at Mach 1 for 112 miles and then run an entire marathon looking like the Roadrunner dancing away from Wiley Coyote. There is no way I’ll ever have enough time or speed—even in my wildest dreams. Finishing an ironman distance event is out of my reach… If the words above read as though they came from your personal thought-bubble, I disagree with you. There is a common misperception that in order to complete an ironman distance event, one must train 20 to 30 hours per week and average speeds that few athletes can accomplish. To comfortably complete an ironman distance event, 20 to 30 hours per week of training is simply not necessary. The average speed needed is not that of The Roadrunner. So, what does it take? »Click to read the full description
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| Intermediate ironman distance triathlon: 7.25 to 18 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This is the sister plan to the famous “Thirteen Weeks to a Thirteen-Hour Ironman Distance” plan and is appropriately titled “Thirteen Weeks to a Sub-Thirteen Hour Ironman Distance Race.” If it is possible to train to successfully finish an ironman distance event in 13 hours with 13 weeks of preparation, not training over 13 hours in any given week; how about breaking the 13-hour mark in 13 weeks of training? It is that very question that inspired me to design this plan. This plan is for the experienced triathlete, who currently averages 12 hours of training per week. You can swim two to three times per week for about an hour. You ride two or three days per week and a three-hour ride is easy and normal for you. You run two or three days per week and can comfortably run long for between 1:30 and 1:45. »Click to read the full description
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| Triathlon Base Training: 3.75 to 8.25 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 12-week plan is perfect for the athlete with time restraints during the week. You are looking to prevent boredom, build some base fitness and increase your longest weekly workouts. You can have a triathlon in mind for one of your future goals, or you might want to simply use multisport training to get yourself into shape. The goals of this plan include: »Click to read the full description
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| Triathlon Base Training: 4.75 to 9.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 10-week plan is base training for fit athletes. Before beginning the plan, you are training approximately five hours per week. This training includes one or two days of each swimming (on your own or with a masters group), cycling (indoors or outdoors) and running. Before beginning the plan, you are capable of swimming for 30 to 45 minutes, running 45 minutes and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you. The first training block is four weeks long, followed by two, three-week blocks. Training begins at 6:00 hours per week and progresses to about 9:30 in the longest week. Your longest run progresses to 1:15 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:00. Testing days are included as benchmarks of progress. »Click to read the full description
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| Triathlon Base Training: 5.5 to 12 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 10-week plan is base training for experienced triathletes. This plan is based on the base training within the year-long Olympic distance training plan in the book, “Training Plans for Multisport Athletes” but is designed for the athlete needing less training volume. The first training block is four weeks long, followed by two, three-week blocks. Before beginning the plan, you are training approximately five hours per week. This training includes two or three days of each swimming, cycling and running. Before beginning the plan, you are capable of running 45 to 60 minutes and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you. Training begins at 7:30 hours per week and progresses to about 12:30. Your longest run progresses to 1:15 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:30. Testing days are included as benchmarks of progress. »Click to read the full description
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| Triathlon Base Training: 8.5 to 13.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 10-week plan is base training for experienced triathletes. A flood of requests have finally been answered and this popular training plan is now available online. This plan is similar to Weeks 5 to 14 of the year-long Olympic distance training plan in the book, “Training Plans for Multisport Athletes.” Subtle changes have been added to improve the training plan, including Kudo comments to keep you on track. The online format makes it easy for you to monitor and track your progress. Additionally, you can easily modify and move workouts to meet your personal training needs. Before beginning the plan, you are training approximately six hours per week. This training includes two or three days of each swimming, cycling and running. Before beginning the plan, you are capable of running 1:00 and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you. Training begins at 8:30 hours per week and progresses to about 13:30. Your longest run progresses to 1:30 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:30. Testing days are included as benchmarks of progress. »Click to read the full description
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| Triathlon Base Training, Phase 2: 4.75 to 10.75 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is designed to immediately follow the plan titled “Triathlon Base Training: 4.75 to 9.5 hrs/wk.” This block of training includes more base training; but it is designed for the athlete that has already been training and has a very well established platform of base fitness. As with all of my training plans, you can easily modify and move workouts to meet your personal training needs—and I suggest you do, so that you can optimize the benefits. This training block is not intended for beginning athletes. Before beginning the plan, have a look at the plan preview. If you have not been following the plan titled “Triathlon Base Training: 4.75 to 9.5 hrs/wk,” you can still use this plan if the first week of training on the plan seems manageable to you. You must know your training intensities for cycling and running. Also, you need to know your T-pace for swimming. If you have questions about these terms, see the Supporting Documents on my training plan page. »Click to read the full description
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| Triathlon Base Training, Phase 2: 5.5 to 13 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is designed to immediately follow the plan titled “Triathlon Base Training: 5.5 to 12.0 hrs/wk.” This block of training includes more base training; but it is designed for the athlete that has already been training and has a very well established platform of base fitness. You can easily modify and move workouts to meet your personal training needs and I suggest you do, so that you can optimize the benefits. This process is not intended for beginning athletes. Before beginning the plan, have a look at the plan preview. If you have not been following the plan titled “Triathlon Base Training: 5.5 to 12.0 hrs/wk,” you can still use this plan if the first week of training on the plan seems manageable to you. You must know your training intensities for cycling and running. Also, you need to know your T-pace for swimming. If you have questions about these terms, see the Supporting Documents on my training plan page. »Click to read the full description
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| Triathlon Base Training, Phase 2: 7.0 to 15 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is designed to immediately follow the plan titled “Triathlon Base Training: 8.5 to 13.5 hrs/wk.” This block of training includes more base training; but it is designed for the athlete that has already been training and has a very well established platform of base fitness. The training weeks in this plan are similar to Weeks 15 to 22 of the year-long Olympic distance training plan in the book, “Training Plans for Multisport Athletes.” Subtle changes have been added to improve the training plan, including Kudo comments to keep you on track if you utilize the online logging feature. The online format makes it easy for you to monitor and track your progress. Additionally, you can easily modify and move workouts to meet your personal training needs and I suggest you do so that you can optimize the benefits. This process is not intended for beginning athletes. Before beginning the plan, have a look at the plan preview. If you have not been following the plan titled “Triathlon Base Training: 8.5 to 13.5 hrs/wk.” you can still use this plan if the first week of training on the plan seems manageable to you. You must know your training intensities for cycling and running. Also, you need to know your T-pace swimming. If you have questions about these terms, see the Supporting Documents on my training plan page. »Click to read the full description
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| Beginning 10 Mile Run: 1.5 to 3.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 16-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 10-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 11 and 15 minutes per mile (finish time at 1:50 to 2:30). If you use the training plan “as is”, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 20-minute runs and the third day is a 30-minute run. The plan helps you progress to a long run around two hours in length in Week 14. Every three or four weeks, rest weeks are included to help you recover, get stronger and faster.
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| Intermediate 10 Mile Run: 1.5 to 3.0 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 16-Week training plan is for the intermediate, experienced runner looking to step-up the pace and complete a 10-mile event averaging between 8 and 11 minutes-per-mile. The intermediate plan is written for the experienced runner intending to finish the event between 1:20 and 1:50. If you use the training plan “as is”, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 30-minute runs and the third day is a 45- to 60-minute run. The plan progresses to a long run around two hours in length in Week 9. The runners using this plan differ from those using the beginner plan in that they: »Click to read the full description
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| Beginning Half Marathon: 2.75 to 4.5 or 5.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 14-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 13.1-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 12 and 16 minutes per mile (finish time at 2:37 to 3:30). If you use the training plan “as is”, it is a 14-week program. The first week of the plan has you running three or four days. One day is a 20-minute run, the second day is a 30-minute run, the third day is your “long run” at 30 to 45 minutes and the optional fourth run day is 20-minutes long. The plan helps you progress to a long run between 2:15 to 2:30 in Week 10. The plan is laid out with a form run on Tuesday, an optional easy bike ride on Wednesday, a race-pace or endurance run on Thursday, a long run on Saturday and either a run or a long bike ride on Sunday. What? Why bike rides to prepare for a half-marathon? »Click to read the full description
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| Beginning Marathon: 3.0 to 6.25 or 7.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 14-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 26.2-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 12 and 16 minutes per mile (finish time at 5:14 to 7:00). If you use the training plan “as is”, it is a 14-week program. Before beginning the plan, you should be capable of running or run/walking four days per week. The description of the first week of the plan should seem easy for you. The first week of the plan has you running three or four days. Monday is an optional day of walking, Tuesday is a 20-minute run, Wednesday is an optional 30-minute bike ride, Thursday is a 30-minute run, Friday is a day off, Saturday is a 45-minute run and Sunday has two options. On Sunday you can do a run/walk workout or use a bike ride to build endurance. What? Why bike rides to prepare for a marathon? »Click to read the full description
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| Beginning Century Bike Ride: 4.25 to 8.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 12-Week training plan is perfect for the cyclist looking to successfully complete their first century (100 mile) ride. The athlete using this plan enjoys cycling and is currently cycling three or four days per week. Your current weekday rides are between 30 and 60 minutes long, which can include a spinning class. A weekend long ride of 75 to 90 minutes is currently doable. You would like to add a structured strength training program that compliments your cycling. For the next 12 weeks, your weekday training time is limited to around an hour on any given day. The plan includes one or two days of strength training each week, two weekday rides that are 30- to 60-minutes (with a few optional 75-minute rides) long and one or two rides on weekends. Week 1 of the plan includes two strength training days, three 60-minute rides and one 90-minute ride. The plan builds the longest training ride to 5:00 in Week 10. At the end of 12 weeks of training, you plan to comfortably complete a 100-mile ride taking six to seven hours of actual ride time. Plan is available in the book “The Female Cyclist: Gearing up a Level” »Click to read the full description
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| Intermediate Century Bike Ride: 3.25 to 9.25 hrs/wk, 16 wks $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 16-week training plan is designed for the rider looking average around 16 or 18 miles per hour for a century ride. A strength training program is included in the plan. For the first eight weeks of the plan, strength training occurs twice per week. Beginning in Week 9, strength training is reduced to maintenance at once per week. Should you decide not to strength train, for whatever reason, simply delete the strength training workouts. Weekday bike rides are between 30- and 60 minutes long with a few options for 75-minute rides. The last eight weeks of the plan includes muscular endurance intervals to improve speed at threshold. This training is more intense than the training in the beginner plan. Long training rides begin at 1:15 in Week 1and build to between 5:00 and 5:30 in Week 14. Training ranges from 3:15 to 9:15 per week, with one to three days off each week for recovery and other lifestyle activities. The plan includes a taper designed to improve average speed on event day. Prepare well, ride fast, have fun ~ »Click to read the full description
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| Cyclist Base Training: 3.0 to 6.0 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 12-week plan is perfect for the cyclist aiming to build or maintain base fitness. The plan helps you establish a training routine and it can be used as an endurance-building routine to prepare for longer rides. (Century rides, local weekend group rides or multi-day tours.) Go into the season stronger and faster by maintaining your fitness. The goals of this plan include: »Click to read the full description
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| Cyclist Base Training: 3.75 to 7.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 12-week plan is perfect for the cyclist aiming to build base fitness and build two consecutive days of cycling endurance. The plan provides a solid training routine and it can be used as an endurance-building routine to prepare for longer or faster rides. (Century rides, local weekend group rides or multi-day tours.) The goals of this plan include: »Click to read the full description
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| Cyclist Base Training: 4.75 to 9.0 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 12-week plan is designed for a fit cyclist looking for a goal-oriented base building plan. You are doing two strength training workouts each week and most weeks include workouts six days per week. Rest weeks include only five workouts to help with recovery. The cyclist using this training plan can handle three to four difficult training days per week. The last three large training weeks include two threshold workouts per week. This plan is for an aggressive cyclist. »Click to read the full description
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| Cyclist Base Training, Level 2: 5.45 to 9.5 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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Cycling Base Training, Level 2 – 12 Weeks This 12-week plan is designed for an experienced and fit cyclist trying to keep good conditioning in the off-season. The athlete using this plan consistently rides a long ride each week, with or without a group. If you ride with a group, control the intensity as described in the plan. The long ride in the plan ranges between two and three hours. The length of this ride may be weather dependent. The athlete selecting this plan has had problems in the past trying to decide what to do in the off-season to maintain precious cycling fitness achieved during the summer season. »Click to read the full description
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| Beginning Cyclist - Get Fit: 1.5 to 3.25 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 12-Week training plan is designed for the beginning cyclist that is looking for a plan to follow to get fit. This plan begins with three, 30-minute rides and builds to a goal-ride of 24 to 30 miles on Saturday of Week 11. Week 12 is a rest week with a 5-mile time trial included to benchmark your fitness. Each week of the plan has three cycling workouts, one equipment or technique tip, a nutrition tip and one of my favorite motivational quotes. A Kudo comment is included on one ride each week to help keep you on track. Have a look at the plan preview and the goals listed below to see if this plan is right for you. »Click to read the full description
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| Bike Tour Prep: Ride 5-6 days, Avg. 30 mi/day, 12-15 mph: 3 to 8 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 14-week training plan is designed for the cyclist looking to successfully complete a bike tour that lasts five to six days. The average mileage per day on the tour is 30 miles and you plan to ride an average of 12 to 15 miles per hour while on the tour. The training plan prepares you for your tour by utilizing a combination of strength training days and cycling days. The weekly hours of the plan ranges between 3:00 and 8:00, very manageable. By Week 11 of the plan you will be riding four or five days in a single week, with a three-day block of riding 1:30, 2:30 and 2:00. The plan does give you guidelines for adding or removing time from some of the ride days. Have a look at the plan preview to see if the first week looks doable to you. If you are currently strength training, you can use your own plan or use the program suggested in the Supporting Documents. If you utilize in indoor cycling class for some of your training, simply use the guidelines in each training day to get the most from your class. »Click to read the full description
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| Bike Tour Prep: Ride 5-6 days, Avg. 45 mi/day, 15-18 mph: 4.5 to 10.25 hrs/wk $44.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 14-week training plan is designed for the fit cyclist (riding three days per week before beginning the plan) looking to successfully complete a bike tour that lasts five to six days. The average mileage per day on the tour is 45 miles and you plan to ride an average of 15 to 18 miles per hour while on the tour. The training plan prepares you for your tour by utilizing a combination of strength training days and cycling days. The weekly hours of the plan ranges between 4:30 and 10:15. By Week 11 of the plan you will be riding four or five days in a single week, with a three-day block of riding 1:30-2:00, 3:00 and a second 3:00 ride. The plan does give you guidelines for adding or removing time from some of the ride days. Have a look at the plan preview to see if the first week looks manageable to you. If you are currently strength training, you can use your own plan or use the program suggested in the Supporting Documents. If you utilize in indoor cycling class for some of your training, simply use the guidelines in each training day to get the most from your class. »Click to read the full description
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| Bike Tour and Recovery - Free! - All Tours $10.00 |
Plan Description and Athlete Profile View the Plan Preview
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This is a free two-week block of training plan for those utilizing the Bike Tour plans. If you want to log your tour results, view the cool graphics from your tour and know what to do with your post-tour recovery, this plan is for you. All you have to do is use enter the promotional code “FreeBikeTour” (without the quotation marks) and guidelines for the tour days and a week of recovery are yours at no cost. Begin the plan on the first Monday of your bike tour week that you are riding. (Not the week prior to the tour.) Enjoy!
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All documents in MS Word format
