TitanXT Integrated Training Plans

Coach Marty Gaal of One Step Beyond has been working with swimmers, runners, and triathletes professionally since 2002. His athletes come from all walks of life and live across the globe. Some are looking to qualify for Kona or Boston, while others just want to finish their race with a sense of satisfaction and a smile. Coach Marty encourages his athletes to achieve goals that will make them happy...not someone else. Marty continues to study both the science and application of training methods and works to educate all his athletes in both the why and how of endurance training.

Marty has a broad range of coaching experience. His specialty is working with time-constrained athletes towards personal or competitive race goals. Marty has coached first-time Ironman athletes to success with under ten hours average per week training, as well as competitive triathletes who manage work and family demands while qualifying for World Championship events.

His personal training and coaching philosophies can be summed up with just a few thoughts - Training smart; having fun; learning from experience; mental toughness; proper nutrition; and excellent athlete-coach communication. Marty works to bring out the best in his athletes through positive motivation and feedback, intelligent application of training methods, and constant, ongoing support.

Marty is a NSCA certified strength and conditioning specialist (CSCS), USA Triathlon coach, USA Track and Field coach, and runs the TAC-OSB Cary Masters swim team at the Triangle Aquatic Center. One Step Beyond is the producer of the Powerstroke: Speed through force and form freestyle technique DVD.

He and his wife, Brianne, are the co-founders of One Step Beyond.

NameAuthorDistanceTypeLevelLengthEventPriceOptions
OSB 5K Novice 13 WeekMarty Gaal5KRunNovice13 WeeksYou Choose$9.95PreviewBuy
OSB 5K Intermediate 13 WeekMarty Gaal5KRunIntermediate13 WeeksYou Choose$9.95PreviewBuy
One Step Beyond Intermediate Half Marathon (12 Week Plan)Marty GaalHalf MarathonRunIntermediate12 WeeksYou Choose$9.95PreviewBuy
Tobacco Road Intermediate Half Marathon (12 Weeks)Marty GaalHalf MarathonRunIntermediate12 WeeksTobacco Road Marathon and Half Marathon $6.95PreviewBuy
Tobacco Road Intermediate Marathon (14 Weeks)Marty GaalMarathonRunIntermediate14 WeeksTobacco Road Marathon and Half Marathon $6.95PreviewBuy
One Step Beyond Intermediate Marathon (14 Week Plan)Marty GaalMarathonRunIntermediate14 WeeksYou Choose$9.95PreviewBuy
Triangle Triathlon 16 Week IntermediateMarty GaalSprintTriathlonIntermediate16 WeeksTriangle Triathlon $29.95PreviewBuy
Triangle Triathlon 16 Week NoviceMarty GaalSprintTriathlonNovice16 WeeksTriangle Triathlon $29.95PreviewBuy
The One Step Beyond Multisport 5K Novice Training Plan is designed for beginner runners who would like to run/jog a complete 5k. The plan starts with about 45 minutes (3 Miles) of walking/jogging in the first week and builds to about 2 1/2 hours and 9 miles in the peak week. Most weeks include 3 running days and 2 optional cross training days.

Before you start any training program please consult with a medical professional.

Check the rest day guidance to see if it is an optional cross training day.

For workouts with specific distances, utilize the TitanXT route mapping capability to plan your distance if you do not have access to a track or other measured route

The One Step Beyond Multisport 5K Intermediate Training Plan is designed for athletes relatively new to running who have been running or jogging 1-3 times per week for 1-3 miles at a time. Non-runners who have an athletic background - some aerobic development such as cycling, skiing, swimming - may also use this plan.

The plan starts with a little over 1 hour (6 Miles) of walking/running in the first week and builds to about 3 hours and 15 miles of running in the peak week. Most weeks include 4 running days and 1 optional cross training day. Starting in the 3rd week each week includes an interval workout ranging from 1/4 mile to 1 mile repeated runs that can be performed on a track or on another measured course.

Before you start any training program please consult with a medical professional.

Check the rest day guidance to see if it is an optional cross training day.

For workouts with specific distances, utilize the TitanXT route mapping capability to plan your distance if you do not have access to a track or other measured route

The TitanXT/OSB Intermediate Half Marathon training plan is a simple distance and pace oriented plan. The plan have been developed by TitanXT in conjunction with the USA Track and Field and USA Triathlon certified coaches at One Step Beyond Multisport Coaching (www.osbmultisport.com). It is based on well-established training methodologies. The plan provides a distance target along with a general direction of how to approach the day’s run. The plan is designed to get you to the finish line and adheres to the following principles:

  • Build weekly mileage slowly
  • Build your long run slowly
  • Run rested and focus on good form
  • Incorporate a variety of run paces (speed, tempo and easy)
  • Periodization (e.g. build for 3 weeks and then reduces mileage for a week). Repeat
  • Achieve a long run of 80% of the race distance (novice)
  • Taper (reduce effort) during the last 2 or 3 weeks prior to the race

Please note this plan provides simple distance and pace guidance with some basic track workout guidance. It is designed for an intermediate runner who wants some additional guidance and daily workout encouragement. These are basic plans without specific heart rate or drill guidance.

The TitanXT Tobacco Road Intermediate Half Marathon training plan is a simple distance and pace oriented plan. The plan have been developed by TitanXT in conjunction with the USA Track and Field and USA Triathlon certified coaches at One Step Beyond Multisport Coaching (www.osbmultisport.com). It is based on well-established training methodologies. The plan provides a distance target along with a general direction of how to approach the day’s run. The plan is designed to get you to the finish line and adheres to the following principles:

  • Build weekly mileage slowly
  • Build your long run slowly
  • Run rested and focus on good form
  • Incorporate a variety of run paces (speed, tempo and easy)
  • Periodization (e.g. build for 3 weeks and then reduces mileage for a week). Repeat
  • Achieve a long run of 80% of the race distance (novice)
  • Taper (reduce effort) during the last 2 or 3 weeks prior to the race

Please note this plan provides simple distance and pace guidance with some basic track workout guidance. It is designed for an intermediate runner who wants some additional guidance and daily workout encouragement. These are basic plans without specific heart rate or drill guidance.

The TitanXT Tobacco Road Intermediate Marathon training plan is a simple distance and pace oriented plan. The plan have been developed by TitanXT in conjunction with the USA Track and Field and USA Triathlon certified coaches at One Step Beyond Multisport Coaching (www.osbmultisport.com). It is based on well-established training methodologies. The plan provides a distance target along with a general direction of how to approach the day’s run. The plan is designed to get you to the finish line and adheres to the following principles:

  • Build weekly mileage slowly
  • Build your long run slowly
  • Run rested and focus on good form
  • Incorporate a variety of run paces (speed, tempo and easy)
  • Periodization (e.g. build for 3 weeks and then reduces mileage for a week). Repeat
  • Achieve a long run of 80% of the race distance (novice)
  • Taper (reduce effort) during the last 2 or 3 weeks prior to the race

Please note this plan provides simple distance and pace guidance with some basic track workout guidance. It is designed for an intermediate runner who wants some additional guidance and daily workout encouragement. These are basic plans without specific heart rate or drill guidance.

The TitanXT/OSB Intermediate Marathon training plan is a simple distance and pace oriented plan. The plan have been developed by TitanXT in conjunction with the USA Track and Field and USA Triathlon certified coaches at One Step Beyond Multisport Coaching (www.osbmultisport.com). It is based on well-established training methodologies. The plan provides a distance target along with a general direction of how to approach the day’s run. The plan is designed to get you to the finish line and adheres to the following principles:

  • Build weekly mileage slowly
  • Build your long run slowly
  • Run rested and focus on good form
  • Incorporate a variety of run paces (speed, tempo and easy)
  • Periodization (e.g. build for 3 weeks and then reduces mileage for a week). Repeat
  • Achieve a long run of 80% of the race distance (novice)
  • Taper (reduce effort) during the last 2 or 3 weeks prior to the race

Please note this plan provides simple distance and pace guidance with some basic track workout guidance. It is designed for an intermediate runner who wants some additional guidance and daily workout encouragement. These are basic plans without specific heart rate or drill guidance.

The Triangle Triathlon Intermediate sixteen-week triathlon training program is for athletes with one to two years of triathlon training experience or advanced single-sport athletes looking to get their feet wet in the world of multisport. The plan starts off assuming you can run 20-30 minutes, ride 30-40 minutes, and swim 600 yards with minimal difficulty.

The general workout structure includes two swims with one optional swim, three runs (short, long, interval), and two or three bike rides (short, long, interval), and typically one core strength session per week. There is usually a brick (bike-run) on the weekends.

Monday is the set day off. Weekly training volume starts at 4 hours in week one and maxes out at around 8 hours in later weeks. The plan includes an easy week every 4th week, optional lactate threshold heart rate testing days, and two race-practice days.

The general workout structure:
  • Day off – Usually Monday
  • Two swims - with optional open water swims in the latter part of the schedule
  • Three runs – with drills, intervals, and runs off the bike (bricks)
  • Two or three bike rides with endurance rides, interval rides, and brick workouts
  • One core strength workout per week
The plan builds the training in an appropriate manner, using periodization or progressive overload. The first 3 weeks focus primarily on building an aerobic base while including a bit of speedwork. Week 4 is a recovery week. Weeks 5-7 are higher in volume and intensity, with week 8 as another easy week with a race practice. Weeks 9-11 include regular intervals and week 12 has another practice race. Weeks 13-15 continue to develop endurance as well as speed, and concludes with a taper / race week.

The Triangle Triathlon Beginner sixteen-week triathlon training program is for athletes who are essentially new to the world of triathlon and multisport training. The program assumes that athletes are in modest shape and know how to swim. The plan starts very lightly and builds endurance over the first few weeks.

Average weekly training volume is around four hours. The largest weekly volume is just under six hours, and the early weeks are closer to two to three hours total. The sprint distance triathlon is planned for Saturday of week 16.

The general workout structure includes:
  • Day off – Monday and usually one other day
  • Two swims - with open water swims in the latter part of the schedule
  • Two or three runs – with occasional drills and runs off the bike (bricks)
  • Two bike rides

The plan builds the training in an appropriate manner, using periodization or progressive overload. The first 3 weeks focus strictly on building an aerobic base. Week 4 is a recovery week. Weeks 5-7 are a bit higher in volume, with week 8 as another easy week. Weeks 9-11 start to include some higher efforts and week 12 has a mock-triathlon practice run. Weeks 13-15 continue to round out endurance with some higher efforts, and concludes with a taper / race week.