performance training systems

TRIATHLON PLANS

SERVICES	SPRINT	OLYMPIC	HALF IM 16 wk plans (64.95)	IM 20 wk plans (89.95)
Beginner	TBD	TBD	Yes - Click Here	Yes - Click Here
Intermediate	TBD	TBD	Yes - Click Here	Yes - Click Here
Advanced	TBD	TBD	Yes - Click Here	Yes - Click Here

ROAD RACE PLANS

	HALF MARATHON 12 wk plans ($39.95)	MARATHON 16 wk plans ($39.95)
Beginner	This is your first half marathon, your focus is on completing (not racing) the event. You are able to run four to five times a week and have anywhere from 4 to 7.5 hours to train per week. Your longest effort will be 13 miles. This plan includes basic strength and core routines. [preview] [purchase]	This is your first marathon, your focus is on completing (not racing) the event. You are able to run four times a week and have anywhere from 4 to 7.5 hours to train per week. Your longest effort will be about 21 miles. This plan includes basic strength and core routines. [preview] [purchase]
Intermediate	You have at least one half marathon under your belt, and this time you are looking to improve on your past performances. You can run up to five times a week and have anywhere from 6 to 10 hours to train per week. You will do two long runs of 13 miles each, the second with some tempo. This plan includes a basic strength program and two core routines as well as hill and tempo work. [preview] [purchase]	You have at least one marathon under your belt, and this time you are looking to improve on your past performances. You can run up to five times a week and have anywhere from 6 to 12 hours to train per week. You will do two long runs of 20 miles each. This plan includes a basic strength program and two core routines. [preview] [purchase]
Advanced	You have two or more half marathons under your belt, and this time you are looking to set a PR. You can run up to five times a week and have anywhere from 6 to 12 hours to train per week. In addition to a long runs of 13 miles, your longest run will be 15 miles. This plan also includes hill training and tempo work as well as some track workouts and strength and core routines (2). You should also have at least one cross-training option (bike, gym, pool, etc.) to supplement your training. [preview] [purchase]	You have two or more marathons under your belt, and this time you are looking to set a PR or qualify for Boston. You can run up to five times a week and have anywhere from 8 to 14 hours to train per week. In addition to two long runs of 18 miles each, your longest run will be 21 miles. This plan also includes hill training and tempo work as well as a strength program and two core routines. You should also have at least one cross-training option (bike, gym, pool, etc.). [preview] [purchase]

WITH YOUR TRAINING PLAN PURCHASE YOU ALSO RECEIVE:

Triathletes: You receive the Master Document (20+ pages and growing) to cover your training and race day preparation. Built for Ironman athletes, this is growing to cover all aspects of triathlon training. You also receive a copy of the PTS IM Run Training eBook, complete with video of key run drills.
Runners: You receive a copy of the PTS Run Technique Workbook – including video of key run drills – FREE!

EACH PTS TRAINING PROGRAM INCLUDES:

Detailed training and technique guidance to compliment the plan including drill videos and technique demonstrations when available.
Discounted PTS services are also available with the purchase of a PTS Training Program, including $50 first time Phone Consultation (email for info) and 10% off any PTS Training Camp.
Training questions answered in the PTS training plan forum.
Access to the PTS Listserv (subscribe here).
Race specific cheat sheets (when available).
An online, 24/7 accessible format that you can customize to meet your schedule (shift workouts to a different day) and your personal workout needs (adjust times, durations as needed
Detailed workout descriptions with room for your individual comments and feedback.
A daily log that tracks up to eight different categories, including daily and weekly hours trained, distance logged in all three disciplines, weight, stress level and more.

PTS TRIATHLON TRAINING PLANS

Ironman, Beginner, 20 weeks $89.95 [top] [preview] [purchase]

This is your first Ironman, and your focus is on completing (not racing) the event. This plan is built upon the PTS pillars of consistency, recovery and balance. My goal is to get you to the starting line physically and mentally prepared to complete the event. You have anywhere from 10 to 16 hours to train in any given week. You have access to a masters swim group (3x a week) and you have at least one weekend day where you can "go long".

This plan will build your longest run to 2.5 hours (Week 15) and your longest ride will be about 120 miles (not on the same day!). You have an off day once a week through the first four-week cycle, in subsequent weeks it is less frequent (once every 10 days). As a beginner, I encourage you to take full advantage of the PTS forum to have all of your training questions answered.

You will complete a century ride (Week 10) and one over-distance ride (120+ miles) in Week 14. You will also complete two race-simulation workouts in Weeks 12 and 16. In addition to your endurance work, this plan includes basic strength and core routines.

Ironman, Intermediate, 20 weeks $89.95 [top] [preview] [purchase]

You have at least one Ironman (or several solid 1/2IMs) under your belt, and this time you are looking to improve on your past performances. You can run up to five times a week and have anywhere from 10 to 17.5 hours (on average) to train per week.

You will complete one epic bike week (Week 14) and two epic bike weekends (Weeks 7 & 14) in preparation for your IM race. You will also complete two race simulation workouts (Weeks 12 & 16). This plan includes a basic strength program and two core routines.

Ironman, Advanced, 20 weeks $89.95 [top] [preview] [purchase]

You have two or more Ironmans under your belt, and this time you are looking to set a PR or qualify for Kona. You can run up to five times a week and have anywhere from 12 to 22.5 hours to train per week. In addition to building to two weekly long runs, you will do some hill training and tempo work. You should be comfortable running one hour right from the start.

Days off are hard to come by here, so disciplined intensity is KEY! In addition to the weekend hours, you should have the flexibility to train for up to 3 hours on Wednesdays, as the plan builds to an AM swim and a PM tempo brick.

You will complete two epic bike weeks (Weeks 7 & 14), two epic bike weekends (#3 and #10) in preparation for your IM race. You will also complete at two race simulation rides (Weeks 12 & 16). This plan includes a two strength programs and two core routines.

1/2 Ironman, Beginner, 16 weeks $64.95 [top] [preview] [purchase]

This is either your first attempt at a half irondistance or you are making a comeback after some solid time off. This plan will make sure you gain the endurance and strength needed to complete the event.

Athletes should have a bike and access to a pool for swimming and 8-12 hours a week to train.

1/2 Ironman, Intermediate, 16 weeks $64.95 [top] [preview] [purchase]

You are aiming to make a triumphant return to the half-iron distance. Having at least one half under your belt - or several fast Olympic distance times - you are ready to work a bit harder to get faster. This plan will balance endurance and strength training with several longer efforts on the bike to get your aerobic system ready. Intermediate athletes should have a bike and access to a training group (or pool) for swimming and approximately 8-14 hours a week to train as needed.

1/2 Ironman, Advanced, 16 weeks $64.95 [top] [preview] [purchase]

You are a veteran of the half-iron distance. This is your A-level race and you want to make a strong statement with your performance (PR or a solid AG placing). You plan on racing several times this year and are ready to put in a long weekend or two to make sure you are in tip-top shape for race day. Experienced athletes should have a bike trainer, a local masters swim group and access to a gym. Athletes should be prepared to set aside 8-15 hours a week to train.