SAMPLE PROGRAMS
All programs are customized to fit individual needs and goals. Following are a sample of
different programs for you to view. Please keep in mind that these are just small
excerpts from their complete programs; many details and explanations of workouts have
been left out.
SAMPLE HALF MARATHON TRAINING PROGRAM
This individual was an experienced runner whose goal was to finish a half marathon in a
specific time goal. Following is part of their training plan from weeks 9-10 of their 12week marathon training plan.
*Explanation of Workouts:
FARTLEK – speedplay intervals at prescribed pace
EASY – easy effort at prescribed pace
SPEED – intervals at prescribed pace
XT – crosstrain at prescribed pace
LONG – endurance run at prescribed pace
RACE PACE – race pace run at prescribed pace
WEEK
MON
FARTLEK
TUES
EASY
WED
SPEED
THURS
XT
FRI
EASY
SAT
LONG;
RACE PACE
#9
5.0/6.5 miles
4 miles
45-60 min
4 miles
14 miles
#10
5.5/7.0 miles
4 miles
4.5/6.0 miles
18 x 400
4.5/6.0 miles
9 x 800
45-60 min
4 miles
15 miles
Page 1
SUN
OFF
SAMPLE MARATHON TRAINING PROGRAM
This individual was an experienced runner whose goal was to finish a marathon in a
specific time goal. Following is part of their training plan from weeks 5-6 of their 12week marathon training plan.
Week 5
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
X-Train
Tempo Run
Easy Run
X-Train
Fast Run
OFF!
Long Run
20-60 minutes
20 minutes
35-45 minutes
20-60 minutes
10 minutes
RPE of 2-3
At prescribed pace
At prescribed pace
RPE of 4-5
At prescribed pace
12 miles
At prescribed pace
Week 6
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
X-Train
Tempo Run
Easy Run
X-Train
Fast Run
OFF!
Long Run
20-60 minutes
25 minutes
35-45 minutes
20-60 minutes
15 minutes
RPE of 2-3
At prescribed pace
At prescribed pace
RPE of 4-5
At prescribed pace
14 miles
At prescribed pace
Page 2
SAMPLE SPRINT TRIATHLON TRAINING PROGRAM
This individual was a beginner to triathlons and was training for their first sprint
triathlon. Their goal was to finish the race feeling comfortable. Following is part of
their training plan from weeks 9-10 of their 12-week sprint distance triathlon training
program.
*Explanation of Workouts:
END – endurance workout; Zones 1-2
SS – steady state workout; Zone 3.
Brick – bike workout followed by run workout; Zone 3
Tri Week 9:
Mon: Run 50 min END
Tues: Swim 800m SS (300m w/ 40 sec RI, 2 x 200m w/ 30 sec RI, 100m)
Wed: Bike 70m END
Thurs: Run 30 min SS
Fri: Swim 1000m END
Sat: Bike 50 min SS
Sun: Off
Tri Week 10:
Mon: Run 55 min END
Tues: Swim 800m SS (100m w/ 20 sec RI, 2 x 200m w/ 30 sec RI, 300m)
Wed: Bike 80 min END
Thurs: Swim 1100m END
Fri: Off
Sat: Brick Bike 55 min/Run 25 min
Sun: Off
Page 3
SAMPLE HALF IRONMAN TRIATHLON TRAINING PROGRAM
This individual was training for a specific time goal at a half ironman distance triathlon.
Following is part of their training plan from weeks 2-3 of their 14-week half ironman
triathlon training program.
*Explanation of Workouts:
INT – intervals at prescribed cycling/running pace
OPT – optional workout
EASY – easy effort at prescribed cycling/running pace
LONG – endurance swim/bike/run at prescribed swimming/cycling/running pace
RACE PACE – race pace run at prescribed running pace
T-RUN – a short transition run immediately after a bike ride at prescribed running pace
BRICK – a bike workout followed by run workout at prescribed cycling and running
pace
WEEK
#2
MON
TUES
WED
THURS
FRI
SAT
SUN
Run INT &
ST
Opt. Swim
Bike INT &
Run Easy
Swim INT &
Bike Easy
Opt. ST
Long Run or
Race Pace
Run
Long Swim
Off
RUN
2.5/4.0
miles
BIKE
60/35 min
SWIM
1500
W/U/D 400
5x100 (20
RI) x 2 sets;
60 sec rest
b/w sets
C/D 100
RUN
7 miles;
3 RP miles
SWIM
2500
W/U/D 400
4 x 500
w/60 RI
C/D
Long
Bike/
T-Run or
BRICK
BIKE
30 miles/
15 miles
SWIM
1500
#3
RUN
3.0/4.5
miles
SWIM
1500
RUN
30 minutes
BIKE
60/40 min
RUN
30 minutes
BIKE
45-60 min
SWIM
1500
W/U/D 400
2x200 (20
RI); 4x150
(15RI)
C/D 100
BIKE
45-60 min
RUN
12 miles
SWIM
2500
100W/U/D
400
100,200,
300,400,
400,300,
200,100
w/25 RI
C/D 100
Off
T-RUN
3 miles
BIKE
40 miles/
20 miles
T-RUN
2 miles
Page 4
Off
SAMPLE GENERAL FITNESS TRAINING PROGRAM
This individual was a returning to exercise after a multi- year break. Following is a
portion of their training plan from weeks 1-2 of their general fitness training program.
ELLIPTICAL WORKOUT #1 – Mondays & Fridays
Activity
Minutes
Incline
Level/Resistance
RPE
Warm-up
5
1
3
3
Interval
1
5
5
6
Recovery
2
3
4
4
Interval
1
5
6
7
Recovery
1
3
4
4
Interval
2
5
7
6
Recovery
3
3
4
4
Interval
2
5
8
7
Recovery
2
3
4
4
Interval
3
5
9
6
Recovery
2
3
4
4
Interval
1
5
10
8
Cool-down
5
1
3
2
Total time
30 minutes
Please note: you can adjust the incline and the level/resistance as needed to ensure you
are working in the correct RPE zone.
STATIONARY BIKE WORKOUT #1 - Wednesdays
Activity
Minutes
Level/Resistance
RPE
Warm-up
5
2
3
Interval
1
5
7
Recovery
2
3
4
Interval
1
6
7
Recovery
2
4
4
Interval
2
6
7
Recovery
2
4
5
Interval
2
6
8
Recovery
2
5
3
Interval
3
6
8
Recovery
2
4
4
Interval
1
7
8
Cool-down
5
2
2
Total time
30 minutes
Please note: you can adjust the level/resistance as needed to ensure you are
working in the correct RPE zone.
Page 5