Training Plan Library

Welcome to Today’s Plan training plan library. In this plan library you will see a range of preset plans for triathletes, runners, swimmers and cyclists that are included with the plans, tools and analytics subscription. Cycling plans can also be generated by our training plan wizard. Our list of plans is constantly growing and evolving so make sure you check back regularly to find out what’s new. If you can’t find what you need, drop a mail to support@todaysplan.com.au and they will help you find the right plan for you.

Training plan inclusions

Triathlon Plans

General Conditioning – Beginner/Intermediate Triathlon Plan

This training plan is designed for beginner to intermediate level triathletes focussing on sprint and olympic distance races. This plan consists of a range of swim, bike and run sessions building in duration and intensity through the training block. We will touch on all the training zones with the aim of building strength and specific fitness across each discipline. This plan assumes a general level of fitness for individuals undertaking this plan.

Peak to Race

This training plan is for triathletes focussing on sprint and Olympic distance races in the final build before your race. This plan consists of a range of swim, bike and run sessions building in duration and intensity through the training block, before a taper period to your event. The aim of this plan is to deliver you feeling fresh and strong on race day so you can achieve your goals.

Base Building Triathlon plan

This training plan is designed for beginner to intermediate level triathletes and focuses on building a base level of fitness. This plan consists of a range of swim, bike and run sessions that carefully build in duration and intensity with the aim of improving your aerobic capacity. Following this plan you should be in a good place to start more race specific and intensive training.

18 Week Iron Distance Plan

This 18 week program is for individuals looking to maximise their potential in the Iron Distance event. The program assumes some level fitness to start the program. The plan begins with 2 base building phases where two key components of triathlon- strength and endurance are the focus. While still building strength and endurance the second half of the plan moves into a more focussed iron-distance specific block of work. With consistency, dedication and trust in this program we believe it will hold you in good stead to achieve your Iron distance goal.

Low Volume Half Iron-Distance Plan

This 13 week half distance program is for the individuals looking to maximise their available time in order to  achieve their triathlon goals. With limited time available the program consists of a well balanced, sport/distant specific 10-12 hrs a week of training. The program assumes some relative fitness as we jump straight into building milage and a solid foundation. Consistency and specificity is key in this program and if you are able to buy into this program for the 13 weeks we believe it will give you the best chance to achieve your half distance goals.

Iron-Distance Finishing Touches (5 weeks)

Getting close to IM and looking to get that last little edge? This program takes care of the last 5 weeks leading into IM. Your fitness is there we just help with specific sessions to meet the demands you will see on race day. The bulk of the training will be done on the weekend so race day doesn’t come as a surprise. We mix race pace work with higher intensity efforts aimed at pushing your threshold up so you can perform at a higher level come race day.

Sprint Distance Triathlon Plan

A 12 week sprint distance plan.  This program aims to get the most out of the least. A program for individuals who are time poor or those looking to do their first triathlon. Specificity is key in this plan, we have specific sessions building intensity through the program so that you are well prepared to tackle the race.

Iron-Distance Taper Plan

Last 2 weeks before IM. So close to the goal! We don’t want all your hard work you have done to unravel in these last two weeks before IM. Relax and leave it up to us. We have specific sessions to get your sharp leading into the race, at the same time we make sure to freshen you up with reduced workload and recovery.

16 Week Half Distance Triathlon Plan

This is a 16 week half ironman distance plan for beginner to intermediate athletes. The plan assumes some fitness to begin with. The initial 8 weeks are predominately strength endurance  focused with the aim to build a solid foundations so that you are able to cope the race intensity workouts that you will have in the second half of the plan. The plan requires up to 9 hours of availability and has planned workouts for 6 days of the week with a well earned rest day incorporated. As time availability is not high specificity is key and we aim to get the most out of every session. The plan is balanced with 2 sessions of each discipline per week. We have made sure the workouts mimic race day scenarios with open water swims, considerable time spend on the bike in race position and lengthy runs. This plan will have you ready to tackle the event.

Sprint to Olympic

This is an 8 week plan suitable for individuals looking to race sprint distance up to Olympic distance triathlon races. The plan required some fitness and for you to have up to 9 hours of available training time per week. The plan consists of two 4 week blocks, taking you all the way up to race day. A mix of endurance work and higher intensity/short course specific sessions will have you fit and fast allowing you to race to your potential.

Sprint to Olympic – Advanced

This is an 8 week plan suitable for individuals looking to race sprint distance up to Olympic distance triathlon races. This plan is for the dedicated athlete looking to race at the pointy end of there age group. The plan required some fitness as volume is substantial and requires up to 11 hours of available training time per week. There is 4 days of the week where you will have double sessions so commitment is key.  The plan consists of two 4 week blocks taking you all the way up to race day. A mix of endurance work and higher intensity/short course specific sessions will have you fit and fast allowing you to race to your potential.

Sprint/short course triathlon plan – Beginner

This is a 12 week plan perfect for individuals who have not been in the sport long and are looking to get the most out of themselves and reach the finish line in their short course event. The plan consists of 3 blocks of 4 weeks where intensity ramps up as you get closer to the event. By the end of this plan you will have build your fitness, strength and speed and will be more than capable of achieving your goal of completing the short course triathlon event.

Sprint/short course triathlon plan – Intermediate

This is a 12 week plan aimed at the intermediate athlete who is looking to go fast. The plan does assume some level of base fitness as there are high intensity workouts from the beginning and you will need to make sure your body is prepared to cope with this. The plan consists of 3 block of 4 weeks with each week requiring up to 9 hours of available time to train. Training volume is not overly high but through a number of high intensity works per week coupled with adequate rest to allow the body to adapt you will arrive on the start line fit and fast ready to perform to your potential.

Sprint/short course triathlon plan – Advanced

This plan is perfect for the athlete with a considerable training history behind them and those who are looking to race at the pointy end of their age group. The plan consists of 3 blocks of 4 weeks where you will start with short sharp near maximal efforts and build up to more sustained efforts at or around your race pace. Each week consists of 3 sessions per discipline and has you training 6 days a week with one rest day to allow your body to adapt and recover. With a mix of endurance and high intensity work completed throughout the plan fitness and speed will will be high come race day and you will be ready to race to your potential.

12 week Half Distance Plan – Beginner

This plan is ideal for individuals new to the distance or sport and are looking to achieve their goal of reaching the finish line. It is a balanced 12 week plan where you will first build your strength and endurance- this will be done through bike hill repeats, long endurance ride and runs and strength based swims. As you move through the plan you will move into more race specific session and race pace intensities. Running off the bike, long TT efforts, tempo runs and open water swims will all be apart of the later block of work.
As you move through the plan and tick off the challenging sessions one-by-one we hope to see the confidence grow so that come race day there is nothing stopping your from achieving your goal of finishing the half distance race.

12 week Half Distance Plan – Advanced

This plan is for the advanced racer who has experience in the sport of triathlon and a considerable training history behind them. There is substantial volume in this plan and requires up to 12 hours per week of available training time. The plan has multiple double session days so will required your full dedication for the 12 period. The plan is well balanced with 3 sessions of each discipline per week and also a well earned rest day. Training 6 days a week and with both volume and intensity being high it is important that you make the most of your down time to rest and recover. After working your way through these 12 weeks of training you should be confident that you can meet all of the demand and challenges you will encounter during your half Iron distance event.

Running Plans

Couch to Park Run Plan – Beginner

This running plan is for those individuals with the goal of completing their local park run. The plan is for those who have had some time away from running or for those who are just getting into running. The plan assumes little to no base running fitness.

The plan is broken into 2 x 4 week blocks, there is 3 build weeks followed by a recovery week which will allow you to recover and adapt to the training you have completed. The first block of training has 4 runs per week and is all about getting you into a running routine with consistent training. Each week is structured with 2 higher intensity runs and 2 supplementary runs aimed at increasing your base fitness level. Block 2 follows the same structure with 2 key runs workouts but with this block the volume will be increase so that come race day you will have no issues meeting the demands of the event.

As you are new to running or coming back from an extended period of time off running you really need to make sure that you stay on top of your recovery.

General Conditioning – Running Plan

This running plan is designed for runners of all abilities and focusses on general fitness and conditioning. This plan consists of 4 runs per week with a gentle increase in duration and intensity as the plan progresses. Throughout the plan you’l complete a range of common workouts including long endurance runs, faster VO2 and anaerobic sessions and a number of tempo or Fartlek runs. The aim of this plan is to challenge each energy system and give you a varied running experience.

9 Weeks to a 10km PB!

Nine weeks out from your 10 km race this program is for those individuals with relative fitness looking for more structure and specificity. We have 5 runs per week consisting of 2 key runs, your standard long run and 2 endurance/ recovery runs. The first half of the program is aimed at preparing you for the higher intensity, pace specific sessions that are required leading into your race. If your able to commit to this program we believe that it will give you the best opportunity to run a fast 10km.

16-Week Half-Marathon Run Training plan

This plan is for runners looking to get the best out of themselves over the half marathon distance. The plan consists of 5 runs a week. Two keys runs and a long run make up the bulk of the volume. We begin with high intensity/anaerobic short efforts, building fitness from the top down. From there you will move into longer intervals at or slightly above race pace which will be closely aligned with the demands of your race. There is some tough sessions in this plan all there to make sure you are ready to meet the demands on race day.

Marathon Running Plan (24 Weeks)

Twenty-four weeks till the marathon. This programs gets straight into it. Lifting the heart rate with some high intensity short intervals aim at building fitness from the top down. Strength endurance is key component in this program with a mixture of hill repetitions, long tempo work building all the way through to threshold. The program aims to meet or exceed the demands of competition so you will be well prepared.

50km Ultra Marathon

This is a 16 week 50k Ultra program. The program gets straight into it so we assume a solid level of fitness. With the long distance plus the tough courses associated ultra distance racing we have made the key focus of this program strength. Big milage and lots of hills make up the bulk of the program. The program touches on all the energy systems so that you are ready to meet the demands of ultra distance racing.

Training plans by Jim Vance – Pro triathlon coach and author of ‘Run With Power’
(These plans are for North American customers only)

Triathlon Plans

Jim Vance 16 week Iron-distance Finisher plan

This is the Jim Vance 16-week Training Plan for becoming an Iron-distance Finisher!
You may be a relative beginner in the sport or looking to complete your first Iron-distance event. This plan will help you build the required volume to get through this grueling event.
This plan assumes a basic level of fitness and you should not commence training for an event of this nature without seeking clearance from a medical professional.

Iron-Distance Podium Plan by Jim Vance – Key Preparation (15 weeks)

This 15 week plan by Jim Vance is aimed at the intermediate athlete looking to prepare for the Iron-distance triathlon. This plan follows the same structure as the 25-week plan but is designed for those looking to complete a shorter preparation. Given how close to the race we are this plan assumes a good level of fitness to commence this plan. With specific sessions scheduled at correct times the the plan aims to build a solid foundation before polishing and peaking for race day.

Iron-Distance Podium Plan by Jim Vance

This 25 week plan by Jim Vance is aimed at the intermediate athlete looking to prepare for the Iron-distance triathlon. With specific sessions scheduled at correct times the the plan aims to build a solid foundation before polishing and peaking for race day.

70.3 Podium Plan by Jim Vance

This 25 week plan by Jim Vance is aimed at the intermediate athlete looking to prepare for the 70.3 distance triathlon. With specific sessions scheduled at correct times the the plan aims to build a solid foundation before polishing and peaking for race day.

Arizona

This is the Jim Vance 16-week Training Plan for becoming an Ironman Arizona Finisher!

Are you looking for some fun in the sun and to prolong those summer days Ironman Arizona is a great late season race which is conducted in Tempe, Arizona. The race organisers have come up with a challenging but fast course. The race begins in Salt River before hitting the streets of Tempe to attack the bike course. A some what technical course will require you to utilise your bike skills but your given a great chance for a speedy bike time. The bike course in Ironman Arizona is renowned for being fast. The multiple loops on the run is spectator friendly taking you around the Tempe Town River. This race has a great vibe and a good way to end your triathlon season.

You may be a relative beginner in the sport or looking to complete your first Iron-distance event. This plan will help you build the required volume to get through this grueling event. This plan will build you up to a maximum of approximately 16 hours of training and incorporate a broad range of swim, bike and run workouts. Most weeks you’ll be given 2 rest days to ensure you’re not over-doing it while the weekends will be reserved for your longer ride and run workouts.

If you need to juggle your workouts around you can easily move them around to suit your lifestyle. Ensure you check out the event website to learn about the course, the event schedule and to help you feel comfortable with the task ahead.

Florida

This is the Jim Vance 16-week Training Plan for becoming an Ironman Florida Finisher!

Ironman Florida is a great late season event to try and achieve a new personal best. A flat and fast course with pristine beaches as your backdrop, IM Florida is the perfect destination to end your season. You will begin the day fighting the elements in the Gulf of Mexico. The swim is a unique two lap course. From here you will make your way onto the super fast bike course, long straight road means limited time on the breaks and maximum time in the aero-bars. The fast conditions continue with a pancake flat run course.  This course lays way to a potential very fast day.

You may be a relative beginner in the sport or looking to complete your first Iron-distance event. This plan will help you build the required volume to get through this grueling event. This plan will build you up to a maximum of approximately 16 hours of training and incorporate a broad range of swim, bike and run workouts. Most weeks you’ll be given 2 rest days to ensure you’re not over-doing it while the weekends will be reserved for your longer ride and run workouts.

If you need to juggle your workouts around you can easily move them around to suit your lifestyle. Ensure you check out the event website to learn about the course, the event schedule and to help you feel comfortable with the task ahead.

This plan assumes a basic level of fitness and you should not commence training for an event of this nature without seeking clearance from a medical professional.

If you need any further information on the event please follow the link to the Ironman Florida website. Enjoy the training and good luck in Florida.

Running Plans

Run with Power – Sub 1h:20m Half-Marathon Plan by Jim Vance

This plan has been specifically developed with the running power user in mind. It is aimed at intermediate to advanced runners who already have a base level of fitness and are targeting a half-marathon.The workouts are designed to test you and push you towards a new PB.

Jim Vance Marathon Plan – Beginner, Intermediate, Advanced and Elite

This 14-week run plan is designed to help you get to the Marathon finish line! Developed by Jim Vance, this plan will offer specifically structured workouts with power, pace and heart rate targets to ensure you’re always training in the right zone and develop your fitness for a peak performance.

Run with Power – Marathon Finisher

This 14-week run plan is designed to help you get to the Marathon finish line! Developed by Jim Vance, this plan will offer specifically structured workouts with power, pace and heart rate targets to ensure you’re always training in the right zone and develop your fitness for a peak performance.

Run with Power – 5km PB – Beginner, Intermediate and Advanced

This 14-week run plan is designed to help you to a 5km PB! Developed by Jim Vance, this plan will offer specifically structured workouts with power, pace and heart rate targets to ensure you’re always training in the right zone and develop your fitness for a peak performance.