Follow the same training methodology that has guided Olympic and World Champions for all levels of ability

"My philosophy is very simple. There is no difference between a pro and an age grouper. It's just the time one has to train, and the speed at which one goes. Everything else is the same"

- BRETT SUTTON

This 12 hours per week Full Distance training plan has been used with enormous success by age-group athletes. It incorporates the Trisutto training principles (which are explained in the plan introduction section) into an efficient and effective training plan to help you have your best full distance race.

Program duration is 16 weeks, structured into 4 x 4 week blocks, with each block building on the one before.

Most week days have morning and evening workouts. Longer bike and run workouts are scheduled on weekends. Race week taper and advice on post race recovery are included.

This plan uses perceived exertion / effort to gauge intensity. We refer to this as 'Sutto's 3 M's' -

SUTTO'S THREE M'S
We like to keep things simple. While others espouse heart rate and power zones we find that these are a cause of confusion, distraction and worry. Instead we prefer the following perceived exertion levels -
Easy (under 60%), Moderate (60-75%), Medium (75-85%), Mad (85-95%).

* A complete description of intensity levels used in workouts is included with this training plan.

Equipment required:
Swim - paddles and buoy
Bike - a turbo trainer is not required, but is effective (and safe) if you have access to one
Run - access to a treadmill is not required, but is effective if you have access to one

Assumptions:
This '16 Week Full Distance Finisher Training Plan' is provided under the assumption that the participant has a basic level of fitness, has been actively training recently, is injury free and can accomplish the following:
Swim: Complete 1500m of swimming without stopping.
Bike: Complete 1 hour of cycling without stopping.
Run: Complete 45 minutes of running without stopping.

Testimonial
We have been successfully following the 12 hour Trisutto Full Distance training plan. We have enjoyed the new way of training since switching from Half Distance racing (more volume and less intensity). So far we have raced two Half Distance races with Lorraine winning her age group at both, and me coming 3rd in my age group at both. - Tony Baker