You want to do one or more of the following -- 10k, half-marathon, marathon, triathlon, Ironman Triathlon, ultramarathon, but you wonder: Can you do it? What type of training, when? Run the Numbers. You'll see. Yes, you can.
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To illustrate, this article presents training plan detail and summaries from six actual training years, each one with different goals and objectives:
1. Marathon PR and Qualify for Kona (avg. 8.5 training hours/week)
2. Re-qualify for Kona (7.5/week)
3. Setting a Triathlon Personal Best (8.0/week)
4. Taking it Easy (5.0/ week)
5. Just for Fun (3.25/week)
6. Balanced, with Nine Races (5.75/week)
Sample Training Plan 1: Marathon PR and Qualify for Kona: This plan is for a driven year that resulted in: a marathon PR (Boston 2:54); Qualified for Kona 2003 and 2004 at Lake Placid and Wisconsin, respectively; debut in Kona.
This was a year of determined racing with the most training overall compared to the other 5 plans. Average training hours/week = about 8 1/2 hours.
Plan 1 Day by Day Detail
Plan 1 Summary
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From Training Plans |
Sample Training Plan 2: Re-qualify for Kona: The following year the goal was to re-qualify Kona 2004 at Wisconsin (result: 6th place AG); race well in Kona (10:55), and run solid marathons. Average training time per week = 7 1/2 hours.
Training Plan 2 Detail
Training Plan 2 Summary
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From Training Plans |
Sample Training Plan 3: Setting a Triathlon Personal Best. This plan was for a third consecutive aggressive season, resulting in an Ironman triathlon personal best 10:12:22 at Ironman USA Lake Placid and a third Kona finish, plus sub-3 hour marathons. Average training time per week = 8 hours.
Training Plan 3 Detail
Training Plan 3 Summary
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From Training Plans |
Sample Training Plan 4: Easy Does It. This plan represents a year that was designed to cut back, to take it relatively easy. Results were still pretty good: Ironman Arizona in 10:35 followed by a 3:02 Boston Marathon 8 days later. Also finished Ironman Lake Placid and Ironman Wisconsin and other marathons. Eased off later in the year. Average training hours/week = less than 5 hours.
Training Plan 4 Summary
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From Training Plans |
Sample Training Plan 5: Just for Fun. Mainly a year off from serious competition, though still racing often, at even lower intensity than shown in training plan 4. Finished Ironman Arizona, Boston marathon and four other marathons at a pace that kept it relatively fun, not competitive. Average training time per week: 3 1/4 hours. Realistically, races often served as long training days.
Training Plan 5 Summary
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From Training Plans |
Sample Training Plan 6: Balanced Year, Nine Endurance Races This season represented a year that effectively combined all the previous plans, with extensive endurance racing with pretty good performance and low training time.
This season had nine endurance events: five marathons, two 50-mile ultramarathons and two Ironman triathlons. Highlights included qualifying for Boston, finishing a 50-mile ultramarathon and Ironman Wisconsin within eight days, and running 3 marathons in four weeks.
Average training time per week = 5 and 3/4 hours. More time in summer when the sun rises earlier, still not cutting into work or family time.
Training Plan 6 Detail
Training Plan 6 Summary
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From Training Plans |
Feel free to mail me: raymondbritt at runtri.com. I'm happy to answer questions. Really.
For more about planning your season, see Planning Your Training and Racing Season. Also see: Balancing the Numbers -- Getting the Most From Your Training Plans
Important Note: These actual training logs and data should be considered illustrative as you prepare your own training strategies. Your mileage will vary; make sure your plan is right for your health, conditioning and physician's advice.
For more, return to RunTri.com.