Here’s a sample Endurance and Triathlon Training plan:

Weekly Structure:

1. Running (2-3 times per week):

   • Long-distance runs at a steady pace.
   • Include one interval training session for speed.

2. Cycling (2-3 times per week):

   • Longer rides at varying intensities.
   • Include hill climbs or speed intervals.

3. Swimming (2-3 times per week):

   • Focus on distance and technique.
   • Include drills for speed and efficiency.

4. Brick Workouts (1 time per week):

   • Combine cycling and running or swimming and cycling in a single workout.

5. Strength and Core Training (1-2 times per week):

   • Focus on exercises that support endurance activities.

6. Rest and Recovery:

   • Include at least one full rest day.
   • Focus on nutrition, hydration, and sleep.

This plan balances the three disciplines of triathlon while emphasizing the importance of recovery and injury prevention.