13 Week  Sprint Distance On-Line Training Programs - $75.00 + $35.00 On-Line Account

Get a full proof 13 week training plan for any any sprint distance triathlon. The plan includes three 4 week workout blocks. Each block includes 3 build weeks ending with a 4th active rest week. The final block ends with a two week taper leading up to the race. Plan includes 3 swim workouts per week, 3 bike workouts per week with transition runs, and 3-4 runs per wee (some as part of a brick. Swim workouts are separated from run and bike days to allow for mid-week recovery. Each week includes a rest day (no training).

The plan is flexible which means you may choose between workout time or workout distance depending on experience, available time, or performance goals. You may move workouts around within the same week to accommodate your schedule. Some days include 2 workouts and are separated into an AM and PM workouts. Do not feel obligated to do all workouts. Consistency is good but when in doubt, rest.

Choose your race and I will set up your on-line account with your training plan ending on your desired race date. Please let me know if you already have either a TrainigPeaks.com or Workoutlog.com account. Best of luck and thank you for choosing Coach-Tony.com

Contact me at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it with questions.

13 Week  Olympic Distance On-Line Training Programs - $75.00 + $35.00 On-Line Account

Get a full proof 13 week training plan for any any olympic distance triathlon. The plan includes three 4 week workout blocks. Each block includes 3 build weeks ending with a 4th active rest week. The final block ends with a two week taper leading up to the race. Plan includes 3 swim workouts per week, 3 bike workouts per week with transition runs, and 3-4 runs per wee (some as part of a brick. Swim workouts are separated from run and bike days to allow for mid-week recovery. Each week includes a rest day (no training).

The plan is flexible which means you may choose between workout time or workout distance depending on experience, available time, or performance goals. You may move workouts around within the same week to accommodate your schedule. Some days include 2 workouts and are separated into an AM and PM workouts. Do not feel obligated to do all workouts. Consistency is good but when in doubt, rest.

Choose your race and I will set up your on-line account with your training plan ending on your desired race date. Please let me know if you already have either a TrainigPeaks.com or Workoutlog.com account. Best of luck and thank you for choosing Coach-Tony.com

Contact me at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it with questions.

13 Week  Half Ironman Distance (70.3) On-Line Training Programs - $75.00 + $35.00 On-Line Account

Get a full proof 13 week training plan for any 70.3 (Half Ironman) triathlon. The plan includes three 4 week workout blocks. Each block includes 3 build weeks ending with a 4th active rest week. The final block ends with a two week taper leading up to the race. Plan includes 3 swim workouts per week, 3 bike workouts per week with transition runs, and 3-4 runs per wee (some as part of a brick. Swim workouts are separated from run and bike days to allow for mid-week recovery. Each week includes a rest day (no training).

The plan is flexible which means you may choose between workout time or workout distance depending on experience, available time, or performance goals. You may move workouts around within the same week to accommodate your schedule. Some days include 2 workouts and are separated into an AM and PM workouts. Do not feel obligated to do all workouts. Consistency is good but when in doubt, rest.

Choose your race and I will set up your on-line account with your training plan ending on your desired race date. Please let me know if you already have either a TrainigPeaks.com or Workoutlog.com account. Best of luck and thank you for choosing Coach-Tony.com

Contact me at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it with questions.

18 Week  Ironman Distance On-Line Training Program - $95.00 + $45.00 On-Line Account

Get a full proof 18 week training plan for any Ironman triathlon. The plan includes three 4 week workout blocks. Each block includes 3 build weeks ending with a 4th active rest week. The final block ends with a three week taper leading up to the race. Plan includes 3 swim workouts per week, 3 bike workouts per week with transition runs, and 3-4 runs per week (some as part of a brick. Swim workouts are separated from run and bike days to allow for mid-week recovery. Each week includes a rest day (no training).

The plan is flexible which means you may choose between workout time or workout distance depending on experience, available time, or performance goals. You may move workouts around within the same week to accommodate your schedule. Some days include 2 workouts and are separated into an AM and PM workouts. Do not feel obligated to do all workouts. Consistency is good but when in doubt, rest.

Choose your race and I will set up your on-line account with your training plan ending on your desired race date. Please let me know if you already have either a TrainigPeaks.com or Workoutlog.com account. Best of luck and thank you for choosing Coach-Tony.com

Contact me at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it with questions.

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$5.99

20 Weeks to your first Marathon - 20 Week On-Line Training Programs - $75.00 + $50.00 On-Line Account

These marathon plans are suited for athletes familiar with running and possibly completed a few half marathons. Choose your race and I will set up your on-line account with your training plan ending on your race date. Please let me know if you already have either a TrainigPeaks.com or Workoutlog.com account. Best of luck and thank you for choosing Coach-Tony.com.

Contact me at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it with questions.

Marathon from Ground Zero - 34 Week On-Line Training Programs - $150.00

These beginner marathon plans are well suited for athletes who are considering their first marathon with or without half marathon experience. The plan begins with a total of 15 miles the first week and gradually builds up to several 20 mile runs over a period of 34 weeks. If followed from the beginning, this plan takes you from ground zero to marathon ready. If you have some experience with half marathons, consider beginning this plan on week 16 or the week equal to your last long run.

The plan beginns with your longest run of 3 miles. Most weekends, you will increase milage gradually until you are able to run 20 miles several times beore your race. The plan is flexible which means you may choose between workout time or workout distance depending on experience, available time, or performance goals. You may move workouts around within the same week to accommodate your schedule. Do not feel obligated to do all workouts. Consistency is good but when in doubt, rest.

Choose your race and I will set up your on-line account with your training plan ending on your race date. Please let me know if you already have either a TrainigPeaks.com or Workoutlog.com account. Best of luck and thank you for choosing Coach-Tony.com.

Contact me at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it with questions.

Duration: 18-34 weeks depending on time & fitness level

This plan is for advance runners seeking more weekly mileage. The shortest week is 47 miles and the longest is 74 miles.

$39.00

Duration: 18-34 weeks depending on time & fitness level

Although structured the same as 4 hour marathon plan, this plan has increased mileage and single mile repeats to be accomplished in a specific time. This plans assumes you are an experienced runner and can start with 7.5 minute per mile repeats (during speed phase). The Shortest week is 33 miles and the longest is 51 miles.

$39.00

Duration: 18-34 weeks depending on time & fitness level

This plan is for advance runners seeking more weekly mileage. The shortest week is 38 miles and the longest is 68 miles.

$39.00

Duration: 18-34 weeks depending on time & fitness level

Although structured the same as 4 hour marathon plan, this plan has increased mileage and single mile repeats to be accomplished in a specific time. This plans assumes you are an experienced runner and can start with 7.5 minute per mile repeats (during speed phase). The Shortest week is 29 miles and the longest is 47 miles.

$39.00

Duration: 18-34 weeks depending on time & fitness level

The foundation of this plan is based on consistency. Split into 4 phases of training, base, hill work, speed, and taper, the plan prepares you to finish in the 4 hour range. During the first 18 weeks, you work up to a half marathon distance. Four weeks of hill work follow finishing with 12 weeks of speed work mixed in with endurance. The plan finishes with a two week taper leading up to your event. The Shortest week is 18 miles and the longest is 42 miles.

$39.00

Plan information and sample workouts
can be viewed on

$49.00

The 20 week program includes a fare amount of base running followed by hill/strength work and ending with speed. This plan take you through is various phases of training including base, strength, and speed.

$25.00

The 12 week program incorporates short and long hill repeats to improve your minute per mile average. The plan tempo runs, weekend long runs, and rest days. This program will work better for experienced runners who are looking for more speed in their 10K.

$20.00

Plan information and sample workouts can be viewed on

$59.00

Duration: 20 weeks

This plan helps you strengthen your muscles and improve your overall performance.  The first 5 week are acclimation followed by 3 additional 5 week blocks for endurance, power, and maintenance.

$19.00

Duration: 16Weeks

This training plan will help you stay with the pack when they reach the hills, long, climbs, and mountains. The plan includes weekly hill repeats and gradually increasing mileage on weekends (in the hills).

$45.00

Duration: 16Weeks

This plan uses the CENTURY plan as a foundation with increased distances and intervals. There are many rides greater than 4 hours on the weekends.

$45.00

Duration: 16Weeks

This plan helps you prepare for or improve your fitness for a century event. It assumes you currently ride 4 times per week and are ready for steady pace and climbing workouts to increase strength. Mondays off, Wednesdays and Fridays are recovery rides. Shorter and faster rides on Tuesdays and Thursdays. Back to back on weekends.

$45.00

Duration: 16Weeks

This training plan will help you stay with the pack when they reach the hills, long, climbs, and mountains. The plan includes weekly hill repeats and gradually increasing mileage on weekends (in the hills).

$45.00