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.

Running Plans

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

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 time under 1h:20m.

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

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.