Women's Specific In-Season Plan

Overview

Maintaining fitness while not training for a specific event is often a juggle and you can end up doing meaningless sessions when you have the time to train. 

This women's specific in-season training plan will ensure that you maintain your fitness to the point that you will feel confident to complete a race at short notice. This plan will also build your fitness so that you are ready to jump into any race-specific training plan in the lead up to a targeted event, like a full distance race. 

The women's specific sessions that this plan is built around provide quality work that is targeted to our needs and fitness requirements. These sessions give the greatest returns and you will feel better about doing the training that is designed specifically for women. This plan runs for 12 weeks and provides just over 10 hours of training per week.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 800's ride: Women-Specific Indoor Strength/Endurance run: Women-Specific Hill Repeats ride: Time Trial Work swim: Women-Specific Swim run: Build Run ride: Long Endurance (2) run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 15 m
ride: 5h 15 m
run: 3h 0 m
Total: 11h 30 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Bike - Gentle Intervals run: Women-Specific Hill Repeats ride: Women-Specific Indoor Strength/Endurance swim: Women-Specific Swim run: Build Run ride: Women-Specific Brick run: Women-Specific Brick run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 0 m
ride: 4h 0 m
run: 4h 0 m
Total: 11h 0 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 400's ride: Women-Specific Indoor Strength/Endurance run: Women-Specific Hill Repeats ride: Time Trial Work swim: Women-Specific Swim run: Build Run ride: Long Endurance (2) run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 15 m
ride: 5h 15 m
run: 3h 0 m
Total: 11h 30 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Bike - Gentle Intervals run: Women-Specific Hill Repeats ride: Women-Specific Indoor Strength/Endurance swim: Women-Specific Swim run: Build Run ride: Women-Specific Brick run: Women-Specific Brick run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 0 m
ride: 4h 0 m
run: 4h 0 m
Total: 11h 0 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 800's ride: Women-Specific Indoor Strength/Endurance run: Women-Specific Hill Repeats ride: Time Trial Work swim: Women-Specific Swim run: Build Run ride: Long Endurance (2) run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 15 m
ride: 5h 15 m
run: 3h 0 m
Total: 11h 30 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Bike - Gentle Intervals run: Women-Specific Hill Repeats ride: Women-Specific Indoor Strength/Endurance swim: Women-Specific Swim run: Build Run ride: Women-Specific Brick run: Women-Specific Brick run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 0 m
ride: 4h 0 m
run: 4h 0 m
Total: 11h 0 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 400's ride: Women-Specific Indoor Strength/Endurance run: Women-Specific Hill Repeats ride: Time Trial Work swim: Women-Specific Swim run: Build Run ride: Long Endurance (2) run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 15 m
ride: 5h 15 m
run: 3h 0 m
Total: 11h 30 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Bike - Gentle Intervals run: Women-Specific Hill Repeats ride: Women-Specific Indoor Strength/Endurance swim: Women-Specific Swim run: Build Run ride: Women-Specific Brick run: Women-Specific Brick run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 0 m
ride: 4h 0 m
run: 4h 0 m
Total: 11h 0 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 800's ride: Women-Specific Indoor Strength/Endurance run: Women-Specific Hill Repeats ride: Time Trial Work swim: Women-Specific Swim run: Build Run ride: Long Endurance (2) run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 15 m
ride: 5h 15 m
run: 3h 0 m
Total: 11h 30 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Bike - Gentle Intervals run: Women-Specific Hill Repeats ride: Women-Specific Indoor Strength/Endurance swim: Women-Specific Swim run: Build Run ride: Women-Specific Brick run: Women-Specific Brick run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 0 m
ride: 4h 0 m
run: 4h 0 m
Total: 11h 0 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 400's ride: Women-Specific Indoor Strength/Endurance run: Women-Specific Hill Repeats ride: Time Trial Work swim: Women-Specific Swim run: Build Run ride: Long Endurance (2) run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 15 m
ride: 5h 15 m
run: 3h 0 m
Total: 11h 30 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Bike - Gentle Intervals run: Women-Specific Hill Repeats ride: Women-Specific Indoor Strength/Endurance swim: Women-Specific Swim run: Build Run ride: Women-Specific Brick run: Women-Specific Brick run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 0 m
ride: 4h 0 m
run: 4h 0 m
Total: 11h 0 m

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