The SuperCoach Network
International Distance Training Plan
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The table below provides an overall view of the workout schedules, showing how the season progresses.  This progression will increase both the intensity and duration gradually, as your body gets conditioned to perform at a higher level.
 

Week

Focus

Swim

Bike

Run

Total

Week 01

Intro

1:30

2:30

1:30

5:30

Week 02

Intro

1:30

2:30

1:30

5:30

Week 03

Intro

2:15

3:30

1:30

7:15

Week 04

Intro

2:15

3:30

2:15

8:00

Week 05

Base

3:00

3:30

2:15

8:45

Week 06

Base

3:00

3:30

3:00

9:30

Week 07

Balance

2:15

3:45

2:35

8:35

Week 08

Run

2:30

3:10

3:20

9:00

Week 09

Bike

2:15

4:35

2:15

9:05

Week 10

Balance

2:30

4:05

2:40

9:15

Week 11

Balance

2:30

4:10

2:50

9:30

Week 12

Run

2:30

3:40

3:50

10:00

Week 13

Bike

2:30

4:50

2:40

10:00

Week 14

Balance

2:30

4:30

3:15

10:15

Week 15

Balance

2:30

4:45

3:00

10:15

Week 16

Run

2:30

4:00

4:00

10:30

Week 17

Bike

2:30

5:50

2:40

11:00

Week 18

Balance

2:30

5:15

3:30

11:15

Week 19

Balance

2:30

5:30

3:30

11:30

Week 20

Run

2:30

5:15

4:00

11:45

Week 21

Bike

2:30

6:30

3:15

12:15

Week 22

Balance

2:30

6:15

3:45

12:30

Week 23

Competitive Season Starts

3:00

5:40

3:45

12:25

Week 24

Competitive Season

3:00

5:45

3:55

12:40

Week 25

Competitive Season

2:15

5:50

3:50

11:55

Week 26

Competitive Season

2:30

4:35

3:50

10:55

Week 27

Competitive Season

2:30

5:05

4:25

12:00

Week 28

Competitive Season

2:30

6:20

4:10

13:00

Week 29

Competitive Season

2:30

6:05

4:05

12:40

Week 30

Competitive Season

2:30

6:45

4:30

13:45

Week 31

Competitive Season

2:30

6:35

4:20

13:25

Week 32

Competitive Season

2:30

5:20

3:35

11:25

Week 33

Competitive Season

2:30

6:00

4:00

12:30

Week 34

Competitive Season

2:30

6:20

3:45

12:25

Week 35

Competitive Season

2:30

7:00

4:30

14:00

Week 36

Start Taper

2:30

5:00

3:05

10:35

Week 37

Taper

2:30

5:00

3:15

10:45

Week 38

Taper

2:30

4:45

2:35

9:50

Week 39

Key Race Week

3:00

3:00

0:45

6:45