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.
Set 1: 400m Z1 Free and Back Mix
Set 2: 5x200m Z1 Pull + 30sec working on an
Set 3: 10x100 Z1 easy free - practise sighting on the 3rd 25m + 30sec rest
Set 4: 200m Z1 mix of free and Kick
Compare times and stroke counts to the same session in Week 3. You should be going faster with the same stroke count or using less strokes for the same speed.
Set 1: 60min 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.
Set 1: 3x100m Z1 + 10sec. Mix of kick, pull
Set 2: 5x400m Z2 Swim + 30sec
Set 3: 5x100 Z1 Swim + 30sec
Set 4: 200m Z1 mix free and back
Aim to hold the same speeds relative to the Steady Swim session last week where you were doing 100 reps.
Set 1: 200m Z1 swim Free and Back
Set 2: 2x50m Z1 Drill + 10sec
Set 3: 12x50m + 15sec building each 50m Z1- Z2-Z3-Z4 x3
Set 4: 1900m Z3 swim + 60sec
Set 5: 100m Z1 swim Free and Back
Use the 1900m rep to practise your pacing for your race. Visualise yourself swimming in the event.
Repeat the following 3x:
Set 1: 20min Z1 @ 90 RPM
Set 2: 20min Z2 @ 80-85 RPM
Long Ride over hilly terrain for the Z2 effort if you can. Pedal smoothly over hills. Remember to hydrate and fuel during the ride.
Set 1: 60min Z1
Do 5-10 min of light mobility work before commencing your run. Keep working on your technique, even when running slowly. Don’t get sloppy. Pick up knees, stand tall and keep RPM around 93- 95
Set 1: 200m Z1 swim with a little bit of backstroke.
Set 2: 2x50m kick Z1 + 10sec.
Set 3: 2x1000m swim Z2 + 80sec.
Set 4: 200m Z1 swim.
Slightly longer reps to improve endurance. Keep counting strokes every 3rd 50m to check you are holding your form together