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.

Peak to Race

This training plan is for triathletes focussing on sprint and Olympic distance races in the final build before your race. 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. 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.

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.

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.

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.

Iron-Distance Taper Plan

Last 2 weeks before Ironman. So close to the goal! We don’t want all your hard work you have done to unravel in these last two weeks before Ironman.

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.

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.

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 by Jim Vance

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 by Jim Vance

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.

Duathlon Plans

Duathlon – Beginner

This is a 12 week duathlon plan for the beginner to intermediate athlete who already has some base fitness behind them.The plan consists of 3 blocks of 4 weeks where you will build for 3 weeks followed by a ‘down’ week. The plan begins with a strength focus and moves through to higher intensity workouts as you get closer to race day. The plan requires you to have up to 8 hours of availability per week with each week consisting of 2 ‘rest days’, a key brick session and a mix of other workouts that are strategically placed so you are ready to meet the demands of your event.

I don’t think you can ever get comfortable with running off the bike or riding off a hard initial run but this plan incorporates sessions so that you are best prepared to tackle this. We have incorporated a weekly brick session which builds through the 12 weeks and aimed at simulating the race day requirements. The 2 rest days allow you to recovery and give your body a chance to adapt to the work you have done.

Duathlon – Advanced

This is a 12 week duathlon plan for the advanced athlete who already has a substantial base fitness established.The plan consists of 3 blocks of 4 weeks where you will build for 3 weeks followed by a ‘down’ week. The plan begins with a strength focus and moves through to higher intensity workouts as you get closer to race day.  The plan requires you to have up to 13 hours of availability per week with each week consisting of 2 ‘rest days’, a key brick session and a mix of other workouts that are strategically placed so you are ready to meet the demands of your event.

Riding off a hard run and running off a hard ride is s never easy but we have made sure that is not foreign to with multiple occasions throughout a week where you will be exposed to this feeling. The  volume does stay high throughout the plan so please make sure you stay on top of your rest and recovery so you give your body the best chance to adapt to the training you are doing. We believe this plan will give you the best chance at racing to your potential.

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.

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 by Jim Vance

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 by Jim Vance

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.

Cycling Plans

Road Race Plan – Intermediate and Advanced (12 Week)

The advanced plan for a classics type event or Gran Fondo is designed for a rider with a good level of base fitness. This plan will build up to 12+ hours per week.

The plan will progressively increase in volume throughout the 12-week period with a range of structured workouts that target the variable nature of long classics type events. The plan will incorporate both high-end anaerobic intervals interspersed with longer tempo and threshold efforts.

Following this plan you would ideally have a taper week leading into your race.

Gran Fondo – Beginner (8 Week)

The beginner plan for a classics type event or Gran Fondo is designed for a rider with a intermediate level of base fitness. This plan will build up to 8 hours per week.

The plan will progressively increase in volume throughout the 8-week period with a range of structured workouts that target the variable nature of Gran Fondo type events. The plan will incorporate both high-end anaerobic intervals interspersed with longer tempo and threshold efforts to ensure you’re able to complete the distance.

Following this plan you would ideally have a taper week leading into your race.

General Fitness – Beginner (8 Week)

This general fitness plan is designed for the beginner rider whose looking to add some structure to their training and learn more about different types of training sessions and how you can benefit from training with power or heart rate.

The plan will incorporate a range of structured workouts that will challenge you to improve your fitness across the full scope of the cycling spectrum from the shorter, high end efforts to increasing your overall volume.

The plan includes ample recovery time between workouts to ensure you’re able to have fun and improve consistently.

Threshold Booster – Intermediate and Advanced (8 Week)

This plan is here to help you boost that all important threshold power number. The range of workouts will begin with above threshold work and aiming to increase the maximum aerobic power you can produce. As the plan progresses the quality intervals will start to grow in duration as we aim to push you to hold onto that higher power for longer. This plan will include a test-set at the end to see how you improved over this targeted block of training.

Season Starter – Beginner (8 Week)

8 weeks to start the year

This plan is designed to kick off your season after and end of season break, layoff with injury or any other extended time off the bike. It starts out simply trying to re-build volume and load in the legs before sprinkling in a little intensity.

This plan will set you up to start ramping up the volume and intensity as your goals approach and provides a foundation for more specific work.

Good Luck!

Max Power Sprint – Intermediate and Advanced (8 Week)

This plan is all about building your power and top end speed! If you’re trying to boost your top end speed and take a step up to the next level and win the bunch sprint at State or National level races then this plan is for you.

It will build up to 12 hours per week on the bike and challenge you in a variety of sprint formats. At the completion of this plan you’ll be ready to go for the sprint points or overall win in your race. Alternatively, you could easily adapt this plan during the criterium season and really focus on your improving your anaerobic capabilities on the bike.

Endurance Builder – Beginner, Intermediate and Advanced (8 week)

This is an intermediate level plan aimed purely at building your aerobic engine. This is a great plan if you are targeting a long endurance based event, or are looking for a lower intensity plan to start off your season and build a solid foundation.

It’s not as varied as the other plans, so don’t expect to be doing a fresh interval session each workout. But if you can accept the less varied nature and follow the plan from start to finish you will have accumulated a lot of time at the lower intensities and developed some great aerobic adaptations.

VO2max / Power Climbing- Intermediate (8 Week)

This is an 8 week plan aimed to increase your VO2max and shorter duration power ranging from 2-6 minutes. Be prepared to work hard during this plan, it contains a lot of high intensity work.

The overall volume of the plan is not high, but each session is important and has a specific purpose. This is the perfect plan to bring you to a peak in fitness for a road race with a mix of short climbs, or if you just want to get fitter to smash your mates on your local group ride.

Criterium Fitness – Intermediate (8 Week)

This is an 8 week plan to build your criterium specific fitness. It targets a range of fitness abilities including threshold power, recovery from intense bursts and power surging.

This plan also includes elements of fitness that carry over well to shorter road races. There is a lot of intensity in this plan, so be prepared to work hard and you should expect to see solid improvements in your moderate to high end fitness.

Gravel Builder – Beginner (10 Week)

This is a 10 week plan working on the physical attributes required in gravel riding. It is a plan for a beginner level athlete who wants to build up to their first gravel event. It will mainly focus on strength, endurance and fatigue resistance.