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You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is on a Saturday. Generally there are 7 workouts per week, consisting of 2 swims, 2 cycles, 2 to 3 runs and a strength workout. Weekends generally involve a long ride and a long run, with shorter workouts in the week. Every fourth week is an active recovery period with a lower training volume to help your body adapt. To be successful with this plan you would ideally have around six months of triathlon experience.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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In the first 8 weeks of this program we'll focus one session per week on increasing your run speed and efficiency.
10mins easy jog in Zone 2.
5mins as (10secs at approx 5km race pace, 50secs in Zone 2).
6x400m. Aim for your 3k to 5k race pace (Zone 5). +400m jog recoveries.
5mins slow jog in Zone 2.
These swims will build your speed for race day. We'll start off fairly easy and build up gradually. See attached instructions for the Key to abbreviations used.
6 x 75 frontcrawl in Zone 2 + 20secs rests.
2 x 200 frontcrawl in Zone 4 + 30secs rests,
100 with a pull float in Zone 5 + 30 secs rests,
100 frontcrawl in Zone 4.
6 x 75 in Zone 2 as (50 frontcrawl, 25 backstroke) + 20secs rests
Please click on the link below for your guide to the strength and conditioning workouts.
These workouts will increase your ability to sustain a high power output for longer. In the first 8 weeks we'll focus on short reps with ample recoveries.
12mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).
6x3mins hard efforts in Zone 4 to 5 (+2mins recoveries in Zone 1 or Zone 2)
10mins easy cycling in Zone 2
These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work.
All in Zone 2 with 20secs rests.
200 frontcrawl, 100 kick with float, 100 drill* (see attached description), 200 frontcrawl.
3x200 in Zone 2 as (150 frontcrawl, 50 kick with float) +30secs rests.
8x50 frontcrawl BUILD - each 50 faster than the one before (start slow) + 15secs rests.
200 frontcrawl in Zone 2
These endurance workouts will gradually build up to a point where 3+ hour rides feel normal.
Ride mostly in Zone 2 at a steady, conversational pace. You can go into Zone 3 up any hills.
Most Sundays we will gradually increase your run-endurance, to a point where you can run 2 hours in training without feeling excessively tired afterwards.
Keep the intensity in Zone 2 at all times. Do this on soft ground/trails if possible.