The SuperCoach Network
International Distance Training Plan
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The table below provides an overall view of the workout schedules, showing how the season progresses. This progression will increase both the intensity and duration gradually, as your body gets conditioned to perform at a higher level.

Week	Focus	Swim	Bike	Run	Total
Week 01	Intro	1:30	2:30	1:30	5:30
Week 02	Intro	1:30	2:30	1:30	5:30
Week 03	Intro	2:15	3:30	1:30	7:15
Week 04	Intro	2:15	3:30	2:15	8:00
Week 05	Base	3:00	3:30	2:15	8:45
Week 06	Base	3:00	3:30	3:00	9:30
Week 07	Balance	2:15	3:45	2:35	8:35
Week 08	Run	2:30	3:10	3:20	9:00
Week 09	Bike	2:15	4:35	2:15	9:05
Week 10	Balance	2:30	4:05	2:40	9:15
Week 11	Balance	2:30	4:10	2:50	9:30
Week 12	Run	2:30	3:40	3:50	10:00
Week 13	Bike	2:30	4:50	2:40	10:00
Week 14	Balance	2:30	4:30	3:15	10:15
Week 15	Balance	2:30	4:45	3:00	10:15
Week 16	Run	2:30	4:00	4:00	10:30
Week 17	Bike	2:30	5:50	2:40	11:00
Week 18	Balance	2:30	5:15	3:30	11:15
Week 19	Balance	2:30	5:30	3:30	11:30
Week 20	Run	2:30	5:15	4:00	11:45
Week 21	Bike	2:30	6:30	3:15	12:15
Week 22	Balance	2:30	6:15	3:45	12:30
Week 23	Competitive Season Starts	3:00	5:40	3:45	12:25
Week 24	Competitive Season	3:00	5:45	3:55	12:40
Week 25	Competitive Season	2:15	5:50	3:50	11:55
Week 26	Competitive Season	2:30	4:35	3:50	10:55
Week 27	Competitive Season	2:30	5:05	4:25	12:00
Week 28	Competitive Season	2:30	6:20	4:10	13:00
Week 29	Competitive Season	2:30	6:05	4:05	12:40
Week 30	Competitive Season	2:30	6:45	4:30	13:45
Week 31	Competitive Season	2:30	6:35	4:20	13:25
Week 32	Competitive Season	2:30	5:20	3:35	11:25
Week 33	Competitive Season	2:30	6:00	4:00	12:30
Week 34	Competitive Season	2:30	6:20	3:45	12:25
Week 35	Competitive Season	2:30	7:00	4:30	14:00
Week 36	Start Taper	2:30	5:00	3:05	10:35
Week 37	Taper	2:30	5:00	3:15	10:45
Week 38	Taper	2:30	4:45	2:35	9:50
Week 39	Key Race Week	3:00	3:00	0:45	6:45