Steel City Endurance Coaching - XTERRA

XTERRA - 3 month plan

Written by Suzanne Atkinson

XTERRA Appalaichia "First Time Finisher"
An accelerated three-month training plan

Designed by: Steel City Endurance coach, Suzanne Atkinson.
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This plan is custom designed for the 2007 XTERRA Appalachia by American Adventure Sports, being held on Sunday, August 5th, 2007 at Yellow Creek State Park, Penn Run, Pennsylvania.

1000 yard swim
11 mile mountain bike
4.2 mile trail run

This plan is for the first time, first or second year multisport athlete who is in good health and can handle a beginning volume of 2:30 per week. If you follow this training plan, you should have no trouble finishing the XTERRA Appalachia by American Adventure Sports..

Suggested workout durations are based on conservative "First Time Finisher" times, and the overall plan includes a "rest" week every 4th week. Keep all workouts easy at a pace that you could hold a conversation and try to do your weekend long rides and runs on the trails.

Users of this plan are eligible for registration on the Steel City Endurance Forums to ask questions about the plan, and to read exclusive tips about training during the next four months. Check the forums for a downloadable training guide that walks you step by step through the plan.

By downloading and following this plan, you agree to the waiver and release of liability stating that you are in good physical health and have received a doctor's clearance for participation in endurance sports training if applicable.

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Wk 1 2h 30min May14-20	OFF	Swim 400 yards	Bike 30:00	Run 20:00	Swim 500 yards	Bike 50:00	Run 25:00
Wk 2 2h 50m May21-27	OFF	Swim 500 yards	Bike 40:00	Run 20:00	Swim 600 yards	Bike 55:00	Run 30:00
Wk 3 3h 05m May28-June3	OFF	Swim 600 yards	Bike 45:00	Run 25:00	Swim 700 yards	Bike 60:00	Run 35:00
Wk 4 2h 10m June4-10	OFF	Swim 400 yards	Bike 30:00	Run 15:00	Swim 500 yards	Bike 45:00	Run 20:00
Wk 5 3h 10m June11-17	OFF	Swim 600 yards	Bike 50:00	Run 20:00	Swim 800 yards	Bike 70:00	Run 40:00
Wk 6 Jun18-24	OFF	Swim 700 yards	Bike 60:00	Run 25:00	Swim 900 yards	Bike 80:00	Run 45:00
Wk 7 4h 05m Jun25-Jul1	OFF	Swim 800 yards	Brick Day Bike 70:00 Run 10:00	Run 30:00	Swim 1000 yards	Bike 90:00	Run 50:00
Wk 8 2h 25m Jul2-8	OFF	Swim 600 yards	Brick Day Bike 30:00 Run 10:00	Run 20:00	Swim 600 yards	Bike 50:00	Run 25:00
Wk 9 4h 15m Jul9-15	OFF	Swim 800 yards	Brick Day Bike 60:00 Run 10:00	Run 30:00	Swim 1100 yards	Bike 100:00	Run 55:00
Wk 10 4h 25m Jul16-22	Transition T1	Swim 900 yards	Brick Day Bike 70:00 Run 35:00	OFF	Swim 1200 yards	Bike 120:00	Run 60:00
Wk 11 5h 10m Jul23-Jul29	Transition T2	Swim 750	Brick Day Bike 65:00 Run 30:00	OFF	Swim 900 yards	Bike 90:00	Run 45:00
Wk 12 2h 55m Jul20-Aug5th	Transition T2	Swim 500	Brick Day Bike 35:00 Run 25:00	OFF	Swim 250 Bike 30:00	Run 10:00 Gear Check	RACE!

Please note that this is a basic plan designed to build endurance in the novice traithlete in their 1st or 2nd year of the sport. Workout durations are based on projected "First Time Finisher" times. If you are able to complete this plan while remaining injury free, you should be successful in completing the Appalachia XTERRA Appalachia 2007 by American Adventure Sports.

Suzanne Atkinson is a certified USA Triathlon and USA Cycling Coach who started Steel City Endurance last year (www.steelcityendurance.com) She competes in Sprint and Olympic Distance Triathlons with her most notable competition being the 2006 Escape from Alcatraz Triathlon. She also gives fitness lectures to the Explorers Club of Pittsburgh Mountaineering School, is an Emergency Medicine physician, and a former Outward Bound Instructor in Montana and Minnesota.