Not sure whether structured training is right for you? This free three-week plan gives you the opportunity to experience the Smart Performance Coaching approach before choosing a complete plan.
This isn’t a folder of random workouts. It begins with a sport-specific assessment week, followed by two weeks of structured, progressive training.
WHAT’S INCLUDED
WEEK 1 — ASSESSMENT WEEK
Five practical sessions designed to help you understand your current fitness, movement, training zones, aerobic durability and recovery.
The assessments vary depending on whether you choose the running, cycling or triathlon version of the plan.
WEEK 2 — STRUCTURED TRAINING
Your assessment week is followed by purposeful aerobic and technique-focused sessions. Each workout includes clear instructions, intensity guidance and an explanation of why you are completing it.
WEEK 3 — PROGRESSION
The final week introduces a controlled progression in training load, showing how individual sessions build upon one another across a properly structured plan.
EVERY WORKOUT INCLUDES
• A clear session purpose
• The exact structured workout blocks
• Pace, power, heart-rate or RPE guidance
• Technique and pacing cues
• Advice on how to adjust the session
• Guidance on what the workout should feel like
• Recovery and preparation notes
Compatible structured workouts can be synced from TrainingPeaks to supported watches, bike computers and indoor training platforms.
WHO IS IT FOR?
This sample is suitable for active runners, cyclists and triathletes who want to:
• Assess their current starting point
• Experience structured training
• Stop guessing what to do each week
• Understand how training sessions fit together
• Prepare for a future event or personal challenge
• Decide which level of SPC support is right for them
This is not a rehabilitation or beginner-from-zero programme. Complete only training that is appropriate for your current health, fitness and experience.
WHAT COMES NEXT?
Choose an SPC Training Plan if you want a complete, pre-written structure to follow independently:
https://www.smartperformancecoaching.co.uk/trainingplans
Choose Plan+ if you want the structure of a plan with additional review and support:
https://www.smartperformancecoaching.co.uk/trainingplanrequest-planplus
Choose SPC Coaching if you need your training individually planned and adjusted around your progress, feedback, availability and circumstances:
https://www.smartperformancecoaching.co.uk
Three weeks will give you a taste of the SPC approach. A complete plan gives that training a destination.
British TriathTriathlon Coach (Personal Coach)
Level 4 S&C Fundamentals Coach
80/20 Endurance Certified Coach
Level 2 Training Peaks Accredited Coach
NCFE Level 2 Nutrition & Health
Award Winning!