FREE Middle Distance Taster Plan – Use code: "FREEPLAN" at checkout to receive the plan for free.

Average Weekly Training Hours 08:36
Training Load By Week
Average Weekly Training Hours 08:36
Training Load By Week

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 2
    1:00:00
    2400m
    30TSS
    SWIM TECHNIQUE

    The purpose of this session is to improve technique. It is also a bit easier so allows you a rest bite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down.
    It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.
    ---------------
    Warm Up:
    600m Own choice
    ---------------
    Main Set:
    300m every 3rd length Water polo drill.
    –––
    3x:

    50m, 25m Drill, 25m F/C, 5 seconds recovery
    100m, 50m Drill, 50m F/C, 10 seconds recovery
    150m, 75m Drill, 75m F/C, 15 seconds recovery
    #1 Drill = Side Kick (With fins)
    #2 Drill = 6-3-6 (With fins)
    #3 Drill = Single Arm (With fins)
    –––
    2x100m with pull buoy and bands and deep water turns, 20 seconds recovery
    4x50m as Deep water start, and last 25m Kick, 10 seconds recovery
    ---------------
    Cool Down:
    200m mixed stroke cool down.

    Sample Day 3
    0:49:30
    72.5TSS
    FARTLEK

    The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX).
    Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
    (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
    ---------------
    Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
    Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
    Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
    Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
    Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
    Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
    Level 7 (L7) – Max Effort
    ---------------
    Warm up:
    5 minutes at Easy Intensity (L2)
    2.5 minutes of Running Drills
    2.5 minutes of strides
    ---------------
    Main Set:
    8 minutes at Threshold Intensity (L4)
    4 x 1.5 minutes at Repetition Intensity (L6) , 2 minute at Easy Intensity (L2)
    7.5 minutes at Threshold Intensity (L4)
    ---------------
    Cool Down:
    10 minutes of gentle jogging
    Stretching and walking (L1)

    Sample Day 4
    1:00:00
    3000m
    61.4TSS
    SWIM - CSS

    The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so:
    If your CSS/100m = 1:40, then:
    CSS/25m = 25s
    CSS/50m = 50s
    CSS/75m = 1:15.
    Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...!
    ---------------
    Warm Up:
    200m F/C
    200m Mixed stroke, alternating Backstroke and Breaststroke
    4x50m (10seconds recovery) as 15m Front Scull, 10m Doggy paddle, 10m Fast, 15m easy.
    ---------------
    Main Set:
    7x100m @CSS/100m (CSS/25m recovery)
    400m @CSS/100m (CSS/50m recovery)
    500m @CSS/100m (CSS/50m recovery)
    600m @CSS/100m
    ---------------
    Cool Down:
    200m Mixed Stroke Cool Down

    Sample Day 4
    2:00:00
    111.7TSS
    ENDURANCE RIDE (2 HOURS)

    The purpose of this session is to develop aerobic endurance and pedalling efficiency. The aim of this session is to ride at a comfortable pace. The effort should be: Level 2 – Endurance, 56–75%FTP, 69–83% Threshold HR, 2–3 RPE --------------- Warm up: Spin easy for the first few minutes of your ride as you warm up. Do some out of saddle efforts (10-20 seconds) to get warmed up and then settle into the main set. --------------- Main Set: Hold Endurance level 2 for the rest of the duration of the session maintaining a comfortable balance between spinning and pressing the pedals. Cadence 80 - 100rpm. --------------- Cool Down: Stretch, compression and ice. If you feel up for it, a gentle jog for a few minutes before stretching will be ideal.

    Sample Day 5
    0:49:30
    45.2TSS
    Run Hill Reps

    The purpose of this session is to develop muscular strength and power. Run up the hill at the correct pace and intensity for the set time before jogging back down the hill as your recovery. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX).
    Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
    (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
    ---------------
    Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
    Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
    Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
    Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
    Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
    Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
    Level 7 (L7) – Max Effort
    ---------------
    Warm up:
    5 minutes of gentle running at Easy Intensity (L2) to a hill which would take you 2-5 minutes to climb to the top.
    5 minutes of Running Drills
    5 minutes of Strides
    ---------------
    Main Set:
    5 x 1.5 minute hill reps as;
    #1,4 at Max Effort (L7) with recovery as; 2 minutes easy jog down the hill and 1.5 minutes extra recovery stretching at the bottom of the hill.
    #2 at Marathon Intensity (L3)
    -Focus on running with a high cadence down the hill, 2 minute recovery at the bottom of the hill.
    #3,5 at Threshold Intensity (L4) with recovery as; 2 minutes easy jog down the hill and 1 minute extra recovery
    ---------------
    Cool Down:
    10 minutes at Easy Intensity (L2) and Jogging/Walking (L1)

    Sample Day 6
    1:00:00
    3000m
    51.2TSS
    ENDURANCE SWIM

    The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl.
    ---------------
    Warm Up:
    200m F/C – Easy
    100m Backstroke
    100m Breaststroke
    100m Kick with fins
    100m 6-3-6, with fins
    ---------------
    Main Set:
    All as CSS/100m+5 seconds with a CSS/25m as recovery unless specified otherwise
    -
    1900m
    6x50m as CSS/100 -3 seconds (@1:15 mins)
    ---------------
    Cool Down:
    200m Mixed Stroke
    Upper body stretching

    Sample Day 7
    2:05:00
    180.3TSS
    HILL REPS

    The purpose of this session is to build muscular strength and endurance while also improving bike handling skills. Use a hill which takes about 3-5 minutes to climb. The hill should be steep enough so you can play with different gears on the way up and not need to get out the saddle to climb but safe enough so you can practice descending without the need to stop for lights or roundabouts (if possible). As with all sessions, be mindful of other traffic, but this session in particular as you become more accustomed to the descent.
    ---------------
    Aim to keep your cadence at 80-100rpm on normal ascents. On any over geared ones, aim to keep your cadence between 60-80rpm. Try and remain seated throughout the whole climb unless specified. Keep your power on the way up the hills at:
    Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
    For other sections, stay in levels:
    Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
    Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
    Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
    Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
    ---------------
    Warm Up:
    15 mins at L1-L3. Ride out to the hill slowly building the effort every 5 minutes.
    2 mins at L2
    2 mins at L3
    2 mins at L4
    2 mins at L5
    7 mins at L1 as required
    ---------------
    Main Set:
    8x Hill Reps – Work at L5 on the way up the climb and build the confidence on the descent.
    Start your next rep 5 minutes after reaching the top of the climb.
    -
    On the even climbs, over-gear by two to three gears.
    ---------------
    Cool Down:
    15 mins easy riding at L1-2 home. Then stretch, ice and use compression as required.

    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’.