"You have changed my results and attitude for the better. I am still amazed that I am now racing at a World Championship!" Richard Lonsdale, 20th September 2016.
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You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Saturday. There are normally 10 workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a semi-rest day each week and every fourth week has a lower training volume to boost recovery. To be successful with this plan we recommend you already have 18 months experience of triathlon.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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These sessions will be done at lower intensities, but will progress in duration.
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).
200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.
All in Zone 2:
8x50 as (25DOG, 25FC) +5secs rests.
These efforts are done at your approximate 1 hour race pace (low Zone 4) and are designed to increase your threshold running speed.
20mins easy jog.
3x7mins in low Zone 4 with 60 second recovery walk/jogs.
10mins in Z2
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.
8mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).
2,3,4 mins all in mid Zone 4, all with 2mins rest in Zone 2.
3,2 minutes in upper Zone 4 with 3mins rests in Zone 2.
5mins in Zone 2
These swims will build your speed for race day. The involve hard efforts and rest periods.
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
8x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.
200 in Zone 2, mixed strokes
A nice steady run, mainly in Zone 2. Preferably off road.
An easy, recovery swim that focuses on technique.
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.
3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all in Zone 2.
This workout involves several short hard efforts. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run them all at a high intensity.
15 mins in Zone 2.
15x200m in upper Zone 4 to low Zone 5.
With 200m jog recoveries.
5 minutes jog in Zone 2.