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RÁS - Long-Distance Triathlon Wales: General Preparation [12-Weeks]


Cameron Craik

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12 Weeks

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Plan Description

This training plan has been designed specifically to meet the demands of IM Wales. The 12-week training plan focuses on the general preparation (base) phase of training where the primary emphasis is on the development of aerobic fitness, efficiency, and conditioning.

The plan includes a weekly overview – explaining the rationale behind the prescribed workouts – as well as individual workout prescription for swim, bike and run training.

Given the current restrictions on travel and access to facilities, the swimming workouts are supplemented with swim-specific strength and conditioning workouts.

In addition to the training plan, you will be invited to join the RÁS Squad Facebook community where our coaches will deliver fortnightly, live Q&A events. These live events provide the opportunity to ask questions relating to your own training – allowing you the chance to get the most out of the 12-week training plan*.

Athletes considering this plan should have intentions of achieving a specific goal at IM Wales 2021. The plan is built on a 10-12 hour per week training volume and is the first of three plans tailored to training for IM Wales. Specific preparation (build) and competition (peak) training plans will be made available upon completion of this general preparation (base) phase.

*To join the RÁS Squad you will be required to tick the box titled ‘Allow the author of this plan to follow-up via email’.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
5:25 hrs 4:00 hrs
Run x3
2:43 hrs 1:30 hrs
Swim x3
2:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:25 hrs 4:00 hrs
2:43 hrs 1:30 hrs
2:00 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Cameron Craik

RÁS Endurance

RÁS specialises in bespoke endurance coaching experiences. The concept is simple: we combine our athletes’ passion and raw athleticism with our unrivalled expertise to help them break boundaries in pursuit of their goals.

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