TPS 12 Week IM Plan - Beginner

Average Weekly Training Hours 05:16
Training Load By Week
Average Weekly Training Hours 05:16
Training Load By Week

This training plan is to be used in conjunction with a Garmin GPS multisport device or devices. The plan is written so that each session is easy to understand and can be uploaded to your device so your device acts as your coach for each session, guiding you through every step.
The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your life when you need to, but try to avoid cramming too many hard sessions back to back. If you don’t have enough time to complete a full session, go out and do what you can. A 10-minute run is better than no run at all and it reminds the body what you are training for.
This plan assumes the athlete is starting from a low to medium aerobic base of fitness. The athlete should have at least completed a 70.3 distance race but it is not essential. Nutrition during training is important in the longer distance races so make sure you have a nutrition product that you will try out during training that you intend to use on race day. This can be in the form of solids, gels or liquid.
Aim to be as consistent as possible. Consistency is the key to athletic improvement. Take the long view: you won’t develop much in a week but you can progress a lot in 12 weeks.
Good luck and enjoy the journey.

Sample Day 1
1000m

Easy Swim 1:
Set 1: 200m Z1 Free and Back Mix
Set 2: 3x200m Z1 Pull + 20sec working on an
early catch
Set 3: 200m Z1 mix of free and Kick
Don’t worry too much
about speed on this
session, just get used
to being in the water
and feeling relaxed.
Work on technique,
especially your catch

Sample Day 2
0:30:00
20TSS
Easy Run

Set 1: 30min Z1
Do 5-10 min of light
mobility work before commencing your run. Aim to hold a consistent HR and pace so don’t go out too hard. You should finish feeling good. 5min stretching to finish.

Sample Day 4
1:00:00
47.5TSS
Easy Bike

Set 1: 5min Z1 @ 80 RPM
Set 2: 5min Z1 @ 90 RPM.
Set 3: 45min Z2 Spinning at 90-95 RPM.
Set 4: 5min Very Easy
You can do this on the road or turbo. Focus on smooth pedalling. This will help to recover your legs from Tuesday's run

Sample Day 5
1200m

Set 1: 200m Z1 swim mix of free and back.
Set 2: 4x(50m drill, 100m swim, 50 drill) All Z1+20sec.
Set 3: 200m Pull or Swim Z1.
Work on your recovery and catch at front of stroke.

Sample Day 6
1:15:00
60TSS
Bike Bike

Set 1: 5min Z1 @ 80 RPM
Set 2: 5min Z1 @ 90 RPM.
Set 3: 60min Z2@ 90-95 RPM.
Set 4: 5min Very Easy
Straight off the bike and into your run

Sample Day 6
0:20:00
13.3TSS
Run after the bike

Set 1: 20min Z1. Keep RPM up when running off bike. Aim for around 180-190 spm.
Remember to Hydrate during the session.

Sample Day 8
1500m

Set 1: 200m Z1 swim + 20sec.
Set 2: 2x50m kick Z1 + 10sec.
Set 3: 5x200m swim or pull Z2 + 20sec.
Set 4: 200m Z1 swim.
Count your strokes on every 3rd 50m of your 200’s and aim to reduce the amount of strokes you take in subsequent sessions.

Nick Saunders
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Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company. TPS was founded by Ben Bright back in 2010 and joined by Nick Saunders and Andy Brodziak.
TPS offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances.
  • Precision Hydration Sweat Testing by Andy Brodziak.