10 weeks middle distance triathlon Build phase

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10 weeks middle distance triathlon Build phase


Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

All plans by this Coach


10 Weeks

Typical Week

3 Swim, 2 Run, 2 Bike, 1 Brick, 1 Day Off

Longest Workout

1:24 hrs swim
4:00 hrs bike
1:50 hrs run

Plan Specs

triathlon half ironman beginner intermediate multi day hr based strength base period

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This middle distance triathlon build phase training plan is prepared to provide you with improved strength of your major muscle groups used in triathlon, it will involve more force and muscular endurance sessions, and is a time for eliminating muscle imbalances. This will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, with a progresssive reliance on carbohydrate as a fuel, moving into zone 3 tempo workouts during the course of the plan

The weekly volume per week will gradually move up to 12-14. You should already be consistently training 8-12 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season

This plan is based on an annual volume of 500 hours per year, an average of 10 hours per week. It will build to 12+ with recovery weeks at around 8 hours per week.

Sound coaching training plans

This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:54
Training Load By Week
Average Weekly Training Hours: 09:54
Average Weekly Breakdown

Nick de Meyer

Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Sample Day 1

Descending 100s

500 swim easy.
8 x 50 done as 25 drill and 25 swim.
7 x 100 (20) #1 is easy. Descending time for each interval.
Rest 1-2 minutes.
3 x 100 (20) each same pace as #7 of first set.
300 kick steady effort.
CD: 200 easy swim.
Total: 2400

Sample Day 1

Hills, all zones.

BT: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.

Sample Day 2


BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.

Sample Day 3

Mixed pace

100 swim easy.
50 kick easy.
100 swim moderate.
50 kick moderate.
100 swim building speed throughout.
50 kick building speed throughout.
500 constant pace, moderate effort. Rest 1 minute.
5 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one.
400 constant, moderate pace. Rest 1 minute.
4 x 100 (20”) Start easy. Make each 100 faster.
300 constant, moderate pace. Rest 1 minute.
3 x 100 (20”) Start easy. Make each 100 faster.
CD: 400-500 easy swim.
Total: 3250-3350

Sample Day 3

Step-ups, 10M, 3M@3Z, 3M@4-5a

BT: Step-ups. Run 10 miles as follows: miles 1-3 are for warm-up, miles 4-6 are in heart rate 3 zone, miles 7-9 in heart rate 4-5a zones. Then cool down for 1 mile. What was your pace in heart rate 4-5a zones?

Sample Day 4


Trainer hills. Shift up and down thru gears to simulate hills. 2 to 5 minutes in each gear. Seated. Heart rate in 1-4 zones.

Sample Day 4

Du T1 & T2 practice

Transitions. Practice run to bike and bike to run. Review stall set-up, helmet on-off, shoe changes, on-off bike.

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