Xterra / Cross Tri 11 week pre race: Advanced

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Xterra / Cross Tri 11 week pre race: Advanced


Steve Lumley

All plans by this Coach


11 Weeks

Typical Week

2 Swim, 4 Run, 2 MTB, 2 Bike

Longest Workout

3:30 hrs

Plan Specs


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Designed by the UK’s most experienced Iron-distance coach and athlete, Steve Lumley (BTF L3 coach, MSc) for age – group Xterra triathletes with limited time available. This plan draws on Steve’s 27+ years experience of coaching and racing all triathlon distances, including 36 Iron man distance races and 5 Hawaii qualifications himself. He has coached many athletes to Xterra and Cross triathlon races at age group and elite levels, including several to Xterra Worlds.

Training plan volume is between 11 and 18 hours per week, designed on a three week mesocycle with every third week an easier, recovery week.

Aimed at experienced off road trathletes aiming to be competitive in Xterra and cross triathlon, or those at an experienced, competitive level on road, aiming to imove to Cross Tri. This plan is for the final 11 weeks leading towards your "A' race and assumes that you have 10 weeks+ of base training completed.

As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:

"I bought one of your training plans a short while ago and I've been really enjoying it. It's simple but varied and I can see the focus of every session. I've been doing tri for 11 years now and virtually made no improvement - I raced an Olympic distance tri yesterday and got a pb by 29 minutes! To say I am chuffed is an understatement." (Lynne Callaghan)

“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.” (Keith Sanders)

Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:38
Training Load By Week
Average Weekly Training Hours: 13:38
Average Weekly Breakdown

Steve Lumley (MSc)

Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.

Sample Day 1

Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
6 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.
Total: 3050-3150

Sample Day 1

Grrr Fartlek

WU: 15 - 20 mins progressive

MS: 2 x (1min / 2min / 3 min / 2 min / 1 min hard), all with 1 mins recovery)

CD: 10 mins

Efforts are at about 5k race pace

Sample Day 2

Speed Endurance intervals # 3

Turbo or flat road

8 Intervals done at a high intensity (80-85% of max / critical power) - to around 85% MHR / @ AT - AT +10w

4) 5 min intervals with 2 min recovery
maintain Cadence @ 90-100

Sample Day 3

Down ladder at T-pace

WU: 100 drill, 50 kick, 100 drill, 50 kick.
300 at T-pace.
50 kick easy.
250 at T-pace.
50 kick east.
200 at T-pace.
50 kick easy.
150 at T-pace.
50 kick easy.
100 at T-pace.
50 kick easy.
100 drill.
50 kick easy.
300 swim good form.

Sample Day 3

Tempo intervals

Tempo intervals. On road or trainer.

Warm up well -

Do 2 x 12-15 minutes at tempo + (5 minute recoveries). First at 70-80 rpm, second at 100-110 rpm

Sample Day 4

200s at T-pace + 5”

WU: Start slow and gradually build pace/effort.
4 x 200 done as 100 swim, 100 kick
10 x 50 done as 25 drill (your limiter), 25 swim
MS: 8 x 200 (10”) at T-pace + 5 sec
CD: 200 easy. Stretch out your stroke
Total 3100

Sample Day 5


2h E1

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