"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015
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You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Saturday. There are 9 to 11 workouts per week, with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is designed to help your body adapt and recover. There is a long run in mid-week and two rides at weekends. To be successful with this plan you should have at least 18-months experience of triathlon.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the harder 2 weeks (JPG)
Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography
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A speed running session with hard efforts and a focus on technique
15mins easy jog in Zone 2.
5 x 5:30mins. Aim for upper Zone 4. + 2mins jog recoveries in Zone 2.
5mins easy jog
All in Zone 2 with 20secs between sets.
200 as (50FC/50DRILL*/50FC/50BREAST),
200 as (50PULL/50DRILL/50PULL/50BACK),
200 as (50FC/50DRILL/100FC).
400PULL in Zone 2 +20secs rest,
4x100FC in Zone 3 +10secs rests,
300PULL in Zone 2 +20secs rest,
3x100FC in Zone 3 +10secs rests,
200PULL in Zone 2 +20secs rest,
2x200FC in Zone 3 +10secs rests.
100PULL in Zone 2 +20secs rest.
2x50FC in Zone 3 +10secs rest.
All in Zone 2 with 10secs rests.
200 as (BACK/BREAST/FC/PULL),
These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.
15mins easy Zone 2,
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2.
5mins easy spin down in Zone 2
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
8x100 alternating (100FC/100PULL) in Zone 4 + 15secs rests.
4x50KICK in Zone 4 +15secs rests.
4x100FC as (50 in Zone 5/50 in Zone 2) +15secs rests.
All in Zone 2.
200 as (50KICK, 50PULL) +15secs rest,
200 as (50FC/50BACK/50BREAST/50PULL)
Run mainly in Zone 2, nice and steady. Preferably off road. Consume around 30 to 40g of carbohydrate per hour on all runs of 90-mins or longer. That's 1.5 to 2 gels per hour or the equivalent.
Use this swim to help recover from yesterday's run.
All in Zone 2 with 15 secs rests:
400 as (50DRILL/50FC),
400FC Breathe every 3 strokes,
400 alternating (100FC/50BACK/50BREAST)
Easy/steady run in Zone 2. Your legs will be tired from yesterdays long run, so don't expect to feel super fresh today.