The Boilermaker 12 Week Beginner Plan with 3 workouts per week is designed for a runner whose goal is to complete the race within the allotted 2 hour timeframe. This is a distance based plan designed to get you ready to handle the 15K Boilermaker distance. All TitanXT Boilermaker running plans following these guidelines:
- Increase weekly mile slowly
- Increase long run slowly
- Periodization - progress distance for a few weeks then take a lower mileage rest week
Due to the 12 week timeframe and the limits we place on increasing mileage week to week, the first week mileage total is 11 miles and the first week long effort is 4.5 miles. It's fine to mix walking and running to achieve the mileage goals. If you want to shorten some of the workouts consider the 4 workout per week plan.
The peak week for this plan includes 18 miles of running with a long run of 7.5 miles.
Each workout includes a target distance and instructions on how to approach the workout. Many of the workouts and weekly directions include additional guidance and information related to training and to the Boilermaker race and course. The workouts also includes a suggested timeframe based on a 11 minute per mile average pace. This pace will allow you to complete the Boilermaker in approximately 1:45 minutes. Adjust the timeframes based on your pace.
The Boilermaker 12 Week Beginner Plan with 4 workouts per week is designed for a runner whose goal is to complete the race within the allotted 2 hour timeframe. This is a distance based plan designed to get you ready to handle the 15K Boilermaker distance. All TitanXT Boilermaker running plans following these guidelines:
- Increase weekly mile slowly
- Increase long run slowly
- Periodization - progress distance for a few weeks then take a lower mileage rest week
Due to the 12 week timeframe and the limits we place on increasing mileage week to week, the first week mileage total is 11 miles and the first week long effort is 4.5 miles. It's fine to mix walking and running to achieve the mileage goals.
The peak week for this plan includes 18 miles of running with a long run of 7.5 miles.
Each workout includes a target distance and instructions on how to approach the workout. Many of the workouts and weekly directions include additional guidance and information related to training and to the Boilermaker race and course. The workouts also includes a suggested timeframe based on a 11 minute per mile average pace. This pace will allow you to complete the Boilermaker in approximately 1:45 minutes. Adjust the timeframes based on your pace.
The Boilermaker 10 Week Beginner Plan with 3 workouts per week is designed for a runner whose goal is to complete the race within the allotted 2 hour timeframe. This is a distance based plan designed to get you ready to handle the 15K Boilermaker distance. All TitanXT Boilermaker running plans following these guidelines:
- Increase weekly mile slowly
- Increase long run slowly
- Periodization - progress distance for a few weeks then take a lower mileage rest week
Due to the 10 week timeframe and the limits we place on increasing mileage week to week, the first week mileage total is 11 miles and the first week long effort is 4.5 miles. It's fine to mix walking and running to achieve the mileage goals. If you want to shorten some of the workouts consider the 4 workout per week plan.
The peak week for this plan includes 18 miles of running with a long run of 7.5 miles.
Each workout includes a target distance and instructions on how to approach the workout. Many of the workouts and weekly directions include additional guidance and information related to training and to the Boilermaker race and course. The workouts also includes a suggested timeframe based on a 11 minute per mile average pace. This pace will allow you to complete the Boilermaker in approximately 1:45 minutes. Adjust the timeframes based on your pace.
The Boilermaker 10 Week Beginner Plan with 4 workouts per week is designed for a runner whose goal is to complete the race within the allotted 2 hour timeframe. This is a distance based plan designed to get you ready to handle the 15K Boilermaker distance. All TitanXT Boilermaker running plans following these guidelines:
- Increase weekly mile slowly
- Increase long run slowly
- Periodization - progress distance for a few weeks then take a lower mileage rest week
Due to the 10 week timeframe and the limits we place on increasing mileage week to week, the first week mileage total is 11 miles and the first week long effort is 4.5 miles. It's fine to mix walking and running to achieve the mileage goals.
The peak week for this plan includes 18 miles of running with a long run of 7.5 miles.
Each workout includes a target distance and instructions on how to approach the workout. Many of the workouts and weekly directions include additional guidance and information related to training and to the Boilermaker race and course. The workouts also includes a suggested timeframe based on a 11 minute per mile average pace. This pace will allow you to complete the Boilermaker in approximately 1:45 minutes. Adjust the timeframes based on your pace.
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 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 marathon and half marathon training plans are simple distance and pace oriented plans. The plans 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). They are based on well-established training methodologies. Each plan provides a distance target along with a general direction of how to approach the day’s run. The plans are designed to get you to the finish line and adhere to the following principles:
1. Build weekly mileage slowly
2. Build your long run slowly
3. Run rested and focus on good form
4. Incorporate a variety of run paces (speed, tempo and easy)
5. Periodization (e.g. build for 3 weeks and then reduces mileage for a week). Repeat
6. Achieve a long run of 80% of the race distance (novice)
7. Taper (reduce effort) during the last 2 or 3 weeks prior to the race
Buy this plan if you want a basic plan that does not include heart rate zone guidance, drills and detailed track workouts.
The TitanXT Tobacco Road Novice 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 only. It is designed for a beginner that just wants to know how far to run each day to get through a half marathon while working to avoid injury. These are basic plans without specific heart rate, drill and track workout guidance.
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 Novice 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 only. It is designed for a beginner that just wants to know how far to run each day to get through a half marathon while working to avoid injury. These are basic plans without specific heart rate, drill and track workout guidance.
The TitanXT 14 Week Novice 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 only. It is designed for a beginner that just wants to know how far to run each day to get through a marathon while working to avoid injury. These are basic plans without specific heart rate, drill and track workout 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 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 Tobacco Road 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 only. It is designed for a beginner that just wants to know how far to run each day to get through a marathon while working to avoid injury. These are basic plans without specific heart rate, drill and track workout 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.
The TitanXT beginner, pool, sprint triathlon plan is designed for 1st time triathletes who are targeting a sprint triathlon with a pool swim. It takes a gradual pace to getting you ready for race day. Most weeks consist of 6 workouts: 2 swims, 2 bikes and 2 runs and one rest day. If you are experienced in one discipline then you may want to increase the distance targets for workouts in that discipline.
People who have not been exercising regularly should consult a physician before beginning this plan.
The plan includes a race simulation in week 7 to give you time to think about changes and additions you may need to make to equipment, nutrition and clothing.
This is a distance oriented plan designed to get you to the finish line of a sprint triathlon. Each workout will include a description of how to approach the day's workout, time guidance in addition to distance guidance, but the key is to focus on the distance.
The plan is developed by experienced triathletes who have worked with numerous other triathletes to get them prepared for their first triathlon. The plan is based on well-established training methodologies. The plans adhere to the following principles:
- Build weekly mileage slowly
- Build your long efforts slowly
- Focus on good form
- Incorporate a variety of paces
- Periodization (e.g. build for a few weeks and then reduce mileage for a week). Repeat
- Taper (reduce effort) during the last 2 weeks prior to the race
The TitanXT beginner, pool, sprint triathlon plan is designed for 1st time triathletes who are targeting a sprint triathlon with a pool swim. It takes a gradual pace to getting you ready for race day. Most weeks consist of 6 workouts: 2 swims, 2 bikes and 2 runs and one rest day. If you are experienced in one discipline then you may want to increase the distance targets for workouts in that discipline.
People who have not been exercising regularly should consult a physician before beginning this plan.
The plan includes a race simulation in week 7 to give you time to think about changes and additions you may need to make to equipment, nutrition and clothing.
This is a distance oriented plan designed to get you to the finish line of a sprint triathlon. Each workout will include a description of how to approach the day's workout, time guidance in addition to distance guidance, but the key is to focus on the distance.
The plan is developed by experienced triathletes who have worked with numerous other triathletes to get them prepared for their first triathlon. The plan is based on well-established training methodologies. The plans adhere to the following principles:
- Build weekly mileage slowly
- Build your long efforts slowly
- Focus on good form
- Incorporate a variety of paces
- Periodization (e.g. build for a few weeks and then reduce mileage for a week). Repeat
- Taper (reduce effort) during the last 2 weeks prior to the race
