Macca's 140.6 - Intermediate (18 Weeks) Plan

Overview

This plan was designed for athletes that have completed one or two full distance events and are looking to improve their times and be more competitive without making their lives miserable. With this approach you will be able to improve but have a balanced and healthy life so you can keep your job and family.

You will start with 8-10hours/week and will build slowly with only few weeks of "long distance volume" (14-16 hours). This way it will be easier for you to plan work, family and other obligations.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (for Brick Effort) run: Bike Strength Run Off the Bike (65%) swim: Endurance 1 gym: Gym Work run: Speed Treadmill (30s on, 30s off) swim: Recovery 75's swim: Recovery 30x50's ride: Bike Strength (12345) run: Endurance/Technique gym: Gym Work swim: Speed-Technique (20x25) run: Run - Strength ride: Endurance

ride: 3h 1 m
run: 2h 30 m
swim: 2h 13 m
gym: 1h 30 m
Total: 9h 14 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (for Brick Effort) run: Bike Strength Run Off the Bike (75%) swim: Endurance 1 gym: Gym Work run: Speed Treadmill (30s on, 30s off) swim: Recovery 75's swim: Recovery 30x50's ride: Bike Strength (12345) run: Endurance/Technique gym: Gym Work swim: Speed-Technique (20x25) run: Run - Strength ride: Endurance

ride: 3h 1 m
run: 2h 35 m
swim: 2h 13 m
gym: 1h 30 m
Total: 9h 19 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength Run Off the Bike (75%) swim: Endurance 3 gym: Gym Work run: Speed Treadmill swim: Recovery 75's swim: Recovery 35x50's ride: Bike Strength (12345 and reverse) run: Endurance/Technique gym: Gym Work swim: Speed-Technique (3 Sets of 20x25) run: Run - Strength ride: Endurance

ride: 3h 1 m
run: 2h 39 m
swim: 2h 31 m
gym: 1h 30 m
Total: 9h 41 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength Run Off the Bike (75%) swim: Endurance 3 gym: Gym Work run: Speed Treadmill swim: Recovery 75's swim: Recovery 35x50's ride: Bike Strength (12345 and reverse) run: Endurance/Technique 1 Hour gym: Gym Work swim: Speed-Technique (3 Sets of 20x25) run: Run - Strength ride: Endurance

ride: 3h 1 m
run: 2h 54 m
swim: 2h 31 m
gym: 1h 30 m
Total: 9h 56 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength Run Off the Bike (75-80%) swim: Swim Endurance 6-4 gym: Gym Work run: Speed Treadmill swim: Recovery 75's swim: Recovery 40x50's ride: Bike Strength (12345 and reverse) run: Long Endurance + Strength (1) gym: Gym Work swim: Speed-Technique (3 Sets of 24x25) run: Run - Strength ride: Endurance

ride: 3h 1 m
run: 2h 29 m
swim: 2h 30 m
gym: 1h 30 m
Total: 9h 30 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength Run Off the Bike (75-80%) swim: Swim Endurance 6-4 gym: Gym Work run: Speed Treadmill swim: Recovery 75's swim: Recovery 45x50's ride: Power-Ups (10 Min Efforts) run: Long Endurance + Strength (1) gym: Gym Work swim: Speed-Technique (3 Sets of 24x25) run: Run - Strength ride: Endurance

ride: 3h 11 m
run: 2h 29 m
swim: 2h 30 m
gym: 1h 30 m
Total: 9h 40 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength Run Off the Bike (75-80%) swim: Swim Endurance 8-6-4 gym: Gym Work run: Speed Treadmill swim: Recovery 75's swim: Recovery 45x50's ride: Power-Ups (10 Min Efforts) run: Long Endurance + Strength (1) gym: Gym Work swim: Speed-Technique (3 Sets of 24x25) run: Run - Strength ride: Long Endurance (2)

ride: 3h 55 m
run: 2h 29 m
swim: 2h 30 m
gym: 1h 30 m
Total: 10h 24 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength Run Off the Bike (75-80%) swim: Swim Endurance 8-6-4 gym: Gym Work run: Speed Treadmill swim: Recovery 75's swim: Recovery 50x50's ride: Power-Ups (10 Min Efforts) run: Long Endurance + Strength (1) gym: Gym Work swim: Speed-Technique (3 Sets of 24x25) run: Run - Strength ride: Endurance

ride: 3h 11 m
run: 2h 29 m
swim: 2h 35 m
gym: 1h 30 m
Total: 9h 45 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Race-Specific OTB (km repeats) swim: Swim Endurance 25x100's gym: Gym Work run: Lactate Tolerance swim: Recovery 100's swim: Recovery 50x50's ride: MVO2 4 x 10 Mins run: Long Endurance + Strength (3) gym: Gym Work swim: Lung Busters - Intermediate ride: Long Endurance (3) run: Run OTB (25 min w/ 30-sec intervals)

ride: 4h 20 m
run: 2h 51 m
swim: 3h 17 m
gym: 1h 30 m
Total: 11h 58 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Race-Specific OTB (km repeats) swim: Swim Endurance 25x100's gym: Gym Work run: Lactate Tolerance swim: Recovery 100's swim: Recovery 50x50's ride: MVO2 4 x 10 Mins run: Run LSD gym: Gym Work swim: Lung Busters - Intermediate ride: Endurance run: Easy Run OTB

ride: 3h 21 m
run: 2h 46 m
swim: 3h 17 m
gym: 1h 30 m
Total: 10h 54 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB (25 x 1) run: Race-Specific OTB (km repeats) swim: Swim Endurance 30x100's gym: Gym Work run: Lactate Tolerance swim: Recovery 100's swim: Recovery 50x50's ride: MVO2 5 x 10 Mins run: Long Steady Distance (1-2 Hr) gym: Gym Work swim: Inhaler ride: Long Endurance (3) run: Run OTB (30 min w/ 30-sec intervals)

ride: 5h 0 m
run: 2h 56 m
swim: 3h 17 m
gym: 1h 30 m
Total: 12h 43 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB (25 x 1) run: Race-Specific OTB (km repeats) swim: Swim Endurance 30x100's gym: Gym Work run: Lactate Tolerance swim: Recovery 100's swim: Recovery 50x50's ride: MVO2 5 x 10 Mins run: Long Steady Distance (1-2 Hr) gym: Gym Work swim: Inhaler ride: Long Endurance (3) run: Run OTB (30 min w/ 30-sec intervals)

ride: 5h 0 m
run: 2h 56 m
swim: 3h 17 m
gym: 1h 30 m
Total: 12h 43 m

Week 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB (25 x 1) run: Accordion (IM-Specific) swim: Swim Endurance 100 to 400 run: Lactate Tolerance (Mental Toughness) swim: Recovery 15x100's swim: Recovery 50x50's ride: Mediums Variation (3x10) run: Long Steady Distance swim: Inhaler ride: Long Endurance (3) run: Run OTB (30 min w/ 30-sec intervals)

ride: 4h 55 m
run: 4h 44 m
swim: 3h 35 m
Total: 13h 14 m

Week 14
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB (25 x 1) run: Accordion (IM-Specific) swim: Swim Endurance 100 to 400 run: Lactate Tolerance (Mental Toughness) swim: Recovery 15x100's swim: Recovery 50x50's ride: Mediums Variation (3x12) run: Long Steady Distance swim: Inhaler ride: Long Endurance (3) run: Run OTB (30 min w/ 30-sec intervals)

ride: 5h 1 m
run: 4h 44 m
swim: 3h 35 m
Total: 13h 20 m

Week 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB (25 x 1) run: Accordion (IM-Specific) swim: Swim Endurance 100 to 400 run: Lactate Tolerance (Mental Toughness) swim: Recovery 15x100's swim: Recovery 50x50's ride: Mediums Variation (3x15) run: Long Steady Distance swim: Elevator ride: Long Endurance Ride run: Run OTB (30 min w/ 30-sec intervals)

ride: 4h 1 m
run: 4h 44 m
swim: 3h 35 m
Total: 12h 20 m

Week 16
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB (25 x 1) run: Accordion (IM-Specific) swim: Swim Endurance 100 to 400 run: Lactate Tolerance (Mental Toughness) swim: Recovery 15x100's swim: Recovery 50x50's ride: Mediums Variation (3x15) run: Long Steady Distance swim: Elevator ride: Long Endurance Ride run: Run OTB (30 min w/ 30-sec intervals)

ride: 4h 1 m
run: 4h 44 m
swim: 3h 35 m
Total: 12h 20 m

Week 17
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB (25 x 1) run: Run OTB IM Specific (10-20-20) swim: Swim Endurance 100 to 400 run: Run - Build (IM) swim: Recovery 15x100's swim: Recovery 40x50's ride: Mediums Variation (3x10) run: Long Endurance + Strength (3) swim: Elevator ride: Long Endurance Ride run: Easy Run OTB

ride: 3h 55 m
run: 3h 10 m
swim: 3h 30 m
Total: 10h 35 m

Week 18
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (for Brick Effort) run: Taper Run OTB swim: Swim Endurance Taper 100's run: 40-Min Taper Run swim: Swim Endurance Taper 100's ride: Taper Bike Effort ride: Taper Day Off swim: Swim - On Course ride: Taper Bike Spin other: Race Day

ride: 2h 20 m
run: 1h 0 m
swim: 1h 38 m
Total: 4h 58 m

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