Triathlon Training Plan – Two Gomers Podcast

There’s all sorts of training plans to train for a triathlon out there…we found this one on www.beginnertriathlete.com. It lasts 5 months, starting Dec 1 through our Triathlon in Florida on April 27. Marvel at what we’re about to get ourselves into!

Month 1
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	24-Swim	Off	40-Swim	24-Run	80-Bike	Off	40-Run	4h 16m
	48-Bike							256m
2	26-Swim	Off	44-Swim	26-Run	88-Bike	Off	44-Run	4h 41m	+10%
	53-Bike							281m
3	29-Swim	Off	48-Swim	29-Run	97-Bike	Off	48-Run	5h 9m	+10%
	58-Bike							309m
4	17-Swim	Off	29-Swim	17-Run	58-Bike	Off	29-Run	3h 5m	-40%
	35-Bike							185m
Notes	Short Swim	Off	Long Swim	Short Run	Long Bike	Off	Long Run
	Short Bike
Grand total: 17h 11m

Month 2
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	29-Swim	Off	48-Swim	29-Run	97-Bike	Off	48-Run	5h 9m
	58-Bike							309m
2	32-Swim	Off	53-Swim	32-Run	107-Bike	Off	53-Run	5h 41m	+10%
	64-Bike							341m
3	35-Swim	Off	58-Swim	35-Run	117-Bike	Off	58-Run	6h 13m	+10%
	70-Bike							373m
4	21-Swim	Off	35-Swim	21-Run	70-Bike	Off	35-Run	3h 44m	-40%
	42-Bike							224m
Notes	Short Swim	Off	Long Swim	Short Run	Long Bike	Off	Long Run
	Short Bike
Grand total: 20h 47m

Month 3
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	35-Swim	Off	58-Swim	35-Run	117-Bike	Off	58-Run	6h 13m
	70-Bike							373m
2	38-Swim	Off	64-Swim	38-Run	128-Bike	Off	64-Run	6h 49m	+10%
	77-Bike							409m
3	42-Swim	Off	70-Swim	42-Run	141-Bike	Off	70-Run	7h 30m	+10%
	85-Bike							450m
4	25-Swim	Off	42-Swim	25-Run	85-Bike	Off	42-Run	4h 30m	-40%
	51-Bike							270m
Notes	Short Swim	Off	Long Swim	Short Run	Long Bike	Off	Long Run
	Short Bike
Grand total: 25h 02m

Month 4
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	42-Swim	Off	70-Swim	42-Run	141-Bike	Off	70-Run	7h 30m
	85-Bike							450m
2	46-Swim	Off	77-Swim	46-Run	155-Bike	Off	77-Run	8h 14m	+10%
	93-Bike							494m
3	46-Swim	Off	77-Swim	46-Run	155-Bike	Off	77-Run	8h 14m	+0%
	93-Bike							494m
4	28-Swim	Off	46-Swim	28-Run	93-Bike	Off	46-Run	4h 57m	-40%
	56-Bike							297m
Notes	Short Swim	Off	Long Swim	Short Run	Long Bike	Off	Long Run
	Short Bike
Grand total: 28h 55m

Month 5
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	42-Swim	Off	70-Swim	42-Run	141-Bike	Off	70-Run	7h 30m
	85-Bike							450m
2	46-Swim	Off	77-Swim	46-Run	155-Bike	Off	77-Run	8h 14m	+10%
	93-Bike							494m	Peak
3	37-Swim	Off	62-Swim	Off	124-Bike	Off	62-Run	6h 36m	-20%
	74-Bike				37-Run			396m	Taper
4	23-Swim	Off	39-Swim	78-Bike	Off	Race	Race	3h 30m	-30%
	47-Bike			23-Run				+Race	Taper
Notes	Short Swim	Off	Long Swim	Short Run	Long Bike	Off	Long Run
	Short Bike
Grand total: 24h 50m + Race

14 Comments

brandon September 14, 2009

this plan looks awesome.
Would it be possible for you guys to also post your half-marathon plan again as well?
Thanks

Frank November 6, 2009

Weeks 18 & 19 are looking pretty heavy still. Most plans that I’ve seen don’t have such long runs during the last two weekends.

Miguel November 26, 2009

Wow that’s a lot of running lads!

Robert Grahmann November 27, 2009

I still don’t understand why you are advised NOT to run the 26.2 miles until just before the race. The closest you come is 20 miles 4 weeks before the race. other than that you don’t even come close to 26.2 miles. I always thought that when preparing for an athletic event you do MORE in the preparation than you do in the actual event, so that the event seems easy by comparison. When and why did that philosophy change?

Mark December 6, 2009

It’s so you don’t hurt yourself, mostly. If you’re building up to a huge distance, then week after week you’re doing more than your body is accustomed to. So without cutting back, you never really recover, and you’ll end up completely crapping out before race day. With the long runs going back & forth for the last few weeks, you do get to recover without losing conditioning, and as long as you’ve had ample recovery time, you should always be able to do about 30% more than what you’re conditioned for. So since going all the way up to (or past) 26.2 isn’t necessary, the safe bet is to just condition yourself up to where 26.2 is within that extra 30% range.

Tim Jarrett January 2, 2010

The best way I’ve heard the reason why you dont run a marathon while training for one, was if you where climbing Everest you wouldn’t practice by climbing Everest. You’d practice on smaller mountains, then progressivly bigger mountains, then you’d have a try at Everest.

Paul February 4, 2010

Okay; a complete surprise for me: I am exactly at where the Two Gomers are. I was listening while on a scheduled 14 mile run when I heard that they had just done their 14 mile runs. Also the first marathon they are training for is the same one I’m working towards. Very cool. But, I blew off my first 1/2 Marathon this Sunday since it was 27F (w/ice) and waited until it warmed up to 42F (and sunny!) and ran 17 miles (a new record for me). So, since I’m right where they are, I’m switching to their schedule. Maybe I’ll see y’all in Atlanta for the ING Marathon in March. Caio!

Joshua May 20, 2010

Where did you get this plan?

Zach February 9, 2011

I am still unclear about what the speed work outs. If I am doing track workouts, how long (time or distance) do I run at 3k pace? How many intervals? If I am running hills, how do I know if its a “good” hill? The description mentions that “The steeper the hill, the shorter you can make the intervals”. How steep should the hill be? Is this a HR issue? If so, what should the target HR be?

Also, as to the running more then marathon to train for marathon, Galloway’s plans call for at least one run longer then 26.2 during the training. I think its just what you are comfortable with.

Alison February 22, 2011

I’m going to ditto one of Zach’s questions- what are the speedwork days supposed to entail? Based on the numbering, it feels like there is supposed to be a set plan or a series of interval workouts but they aren’t listed here. I’m also curious what track work is suggested.

Any chance we can get that info posted? I’d love to get started. 🙂

Brad February 28, 2011

Zach and Alison,
If it’s okay with the Gomers, I’ll post the specifics for the speedwork sessions as comments on their Facebook page.

Emi August 13, 2011

With the speedwork, is the number the length you have to run?
Like Speedwork 1, does that mean that you only have to do 1 mile?

grant June 23, 2012

the plan looks great guys:) thanks to the brad im doing my first official 5k race soon so i wanted a plan:) anyways happy running!

Jane March 6, 2014

Okay, I get it that you guys don’t want to sound like you are promoting a particular book, but… would you, please, remind me what the title is of the swimming book that you mention in almost every podcast? Thanks!
PS I can swim two laps :-)!