FREE Marathon Recovery Plan – Use code: "FREEPLAN" at checkout to receive the plan for free.

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 03:55

This is a FREE download plan designed for you to "try before you buy" a full TTH training plan. Use code: "FREEPLAN" at checkout to receive the plan for free.

Why Buy Our Plan?


  • Designed by experienced, professional coaches at Tri Training Harder

  • Coach on hand at any point throughout your plan if needed

  • Over 8 years of coaching & training camp experience

  • Extensive video and blog library full of useful coaching and training tips

  • Great functionality and value for money!


  • Schedule

    We recognise that most people have more time to train at the weekend, as such the longer sessions are scheduled for the weekend, with weekday sessions kept shorter.

    What Gadgets do I need?

    You can complete this plan using your sense of feel (RPE) and a timer (e.g. stop watch). However, you can also use more advanced metrics like heart rate monitors, or power meters, link sessions to Zwift (or equivalent) using the session builder or even use running power meters – you can go as technological as you want! Each session allows you to choose what works best for you in the description and you can train in your preferred manner.

    Do I get any more assistance?

    If you want more assistance, just be in touch and we can connect you with a coach who can review your training, talk you through any concerns or questions you have make any adjustments if you need it.

    Furthermore, throughout the training plan, you also get links to helpful articles and videos to see how to do drills, learn more about the race and give you some psychological tools.

    Want more information?


    Contact us to speak to a professional Coach.
    Head to our blog for the latest coaching articles.
    Browse all of our training plans here.
    Find out more about Tri Training Harder: click here.

    Sample Day 1
    0:20:00
    10TSS
    KEEP MOVING 15 - 20min

    Make sure you go for a walk and try to stay mobile today. Very gentle range of movement exercises, simply taking joints through small range of movement and ever so gently increasing it will help you to loosen up. Make sure you are warm when doing this after a walk/bath/shower is a good idea.

    Do not foam roll and add any unnecessary inflammation.

    Active recovery sessions this week. Think of it as super light exercise to promote recovery not training.

    Sample Day 2
    0:20:00
    10.1TSS
    EASY RIDE (0.3 HOURS)

    The purpose of this session is to loosen off the legs after a hard session, to promote good pedal cadence and to have some aerobic endurance. Effort Level 1 – Active Recuperation 0–55% FTP 0–68% Threshold HR 0–2 RPE --------------- Aim to hold a cadence of about 90-100rpm at all times, do not try and push a hard gear keep the pressure on the pedals light and easy. --------------- Do stretching and compression as a form of cool down.

    Sample Day 3
    0:20:00
    10.1TSS
    EASY RIDE (0.3 HOURS)

    The purpose of this session is to loosen off the legs after a hard session, to promote good pedal cadence and to have some aerobic endurance. Effort Level 1 – Active Recuperation 0–55% FTP 0–68% Threshold HR 0–2 RPE --------------- Aim to hold a cadence of about 90-100rpm at all times, do not try and push a hard gear keep the pressure on the pedals light and easy. --------------- Do stretching and compression as a form of cool down.

    Sample Day 4
    0:30:00
    1000m
    20TSS
    AQUA JOG/SWIM

    The purpose of this session is just to be active and help promote recovery. Again swimming isn't just for triathletes, water displaces your weight completely and takes some load of the joints.
    ---------------
    Warm up:
    4x 25m Front Crawl
    8x 25m Mixed Stroke
    ---------------
    Main Set:
    As many lengths as you need/want to. Feel free to use a Pull Buoy as much as you like!!!

    You can also include aqua-jogging in the main set in chest deep water or with an aqua belt out of your depth.

    Sample Day 5
    0:20:00
    10.1TSS
    EASY RIDE (0.3 HOURS) OR X-TRAINER

    The purpose of this session is to loosen off the legs after a hard session, to promote good pedal cadence and to have some aerobic endurance. Effort Level 1 – Active Recuperation 0–55% FTP 0–68% Threshold HR 0–2 RPE --------------- Aim to hold a cadence of about 90-100rpm at all times, do not try and push a hard gear keep the pressure on the pedals light and easy. --------------- Do stretching and compression as a form of cool down.

    Sample Day 6
    1:00:00
    FULL BODY STRETCHING

    The purpose of this session is to increase your flexibility which will reduce the chance of injury. This is best done after a short warm up or after exercise when your muscles are warm. Not first thing in the morning. --------------- Warm Up: If you have not just done exercise, then complete a 10 minute walk prior to stretching where you also try and increase the range of each motion: Walk up on your toes a bit more, walk and lift you knee up a bit higher. ---------------- Main Session: Foam Rolling on all the major leg muscle groups for as long as needed. If you find a tight point, stay with it! -Calf -Achilles -Quads -Glutes -ITB 3x30 second stretches on each muscle: -Calf -Achilles -Quads -Glutes -Groin -Lower Back -Glutes -ITB --------------- -Cat Stretch -Sides -Quads -> Hip Flexors -Glutes -Lower Back Twist Stretch -Lower Back --------------- -Shoulders -Cat Stretch -Pectorals -Lats -Side Stretch -Shoulder rotator stretches --------------- Cool Down: Warm layers and compression

    Sample Day 8
    0:30:00
    15TSS
    SCENIC WALK

    Take a walk and take note of your surroundings. Tune into your senses of smell, touch, hearing sight. Try and notice four things that each sense notes.

    Focus on your breathing.

    Tri Training Harder
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    Tri Training Harder

    Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

    Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.