Jersey Triathlon 12 Week Plan - Advanced

Average Weekly Training Hours 10:04
Training Load By Week
Average Weekly Training Hours 10:04
Training Load By Week

This program is for the experienced triathlete. You need to use a heart rate monitor and know your zones. See the attached link from Joe Friel.
It involves 2-3 workouts of each discipline each week.

Read the below article by Joe Friel if you don't know what your Heart rate zones are. It is important you know!
https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

If you have any questions email nick@tpscoach.com if you want anything changed or moved around to suit your schedule.

Sample Day 1
1:00:00
6.21mi
Track

15min easy jog @ Z1-2
4x80m strides @ building to 10km race pace/walk back recovery
1200m as easy jog the bends and stride the straights
2x5x400m @ your 10km race pace - this should be under your threshold HR with 30sec standing recovery.
Extra 60sec after 5
Check the link below to work out your pace if you know your 10km race time - look at the 400m splits
http://www.hardleyrunners.co.uk/documents/pace_chart.pdf

10min easy walk/jog or at least walk around the track for warm down

Sample Day 8
1:00:00
6.84mi
Track

15min easy jog @ Z1-2
4x80m strides @ building to 10km race pace/walk back recovery
1200m as easy jog the bends and stride the straights
2x6x400m @ your 10km race pace - this should be under your threshold HR with 30sec standing recovery.
Extra 60sec after 6
Check the link below to work out your pace if you know your 10km race time - look at the 400m splits
http://www.hardleyrunners.co.uk/documents/pace_chart.pdf

10min easy walk/jog or at least walk around the track for warm down

Sample Day 15
1:00:00
7.46mi
Track

15min easy jog @ Z1-2
4x80m strides @ building to 10km race pace/walk back recovery
1200m as easy jog the bends and stride the straights
2x7x400m @ your 10km race pace - this should be under your threshold HR with 30sec standing recovery.
Extra 60sec after 7
Check the link below to work out your pace if you know your 10km race time - look at the 400m splits
http://www.hardleyrunners.co.uk/documents/pace_chart.pdf

10min easy walk/jog or at least walk around the track for warm down

Sample Day 22
1:10:00
8.7mi
Track

15min easy jog @ Z1-2
4x80m strides @ building to 10km race pace/walk back recovery
1200m as easy jog the bends and stride the straights
2x4x600m @ your 10km race pace - this should be under your threshold HR with 30sec standing recovery.
Extra 60sec after 4
Check the link below to work out your pace if you know your 10km race time - look at the 600m splits
http://www.hardleyrunners.co.uk/documents/pace_chart.pdf

10min easy walk/jog or at least walk around the track for warm down

Sample Day 29
1:00:00
4.97mi
Track

15min easy jog @ Z1-2
4x80m strides @ building to 10km race pace/walk back recovery
1200m as easy jog the bends and stride the straights
10x300m @ your 10km race pace - this should be under your threshold HR with 100m walk recovery.
10min easy walk/jog or at least walk around the track for warm down

Sample Day 43
1:15:00
9.32mi
Track

15min easy jog @ Z1-2
4x80m strides @ building to 10km race pace/walk back recovery
1200m as easy jog the bends and stride the straights
2x8x400m @ your 10km race pace - this should be under your threshold HR with 30sec standing recovery.
Extra 60sec after 8
Check the link below to work out your pace if you know your 10km race time - look at the 400m splits
http://www.hardleyrunners.co.uk/documents/pace_chart.pdf

10min easy walk/jog or at least walk around the track for warm down

Sample Day 57
1:15:00
9.94mi
Track

15min easy jog @ Z1-2
4x80m strides @ building to 10km race pace/walk back recovery
1200m as easy jog the bends and stride the straights
2x10x400m @ your 10km race pace - this should be under your threshold HR with 30sec standing recovery.
2min rest after 10
Check the link below to work out your pace if you know your 10km race time - look at the 400m splits
http://www.hardleyrunners.co.uk/documents/pace_chart.pdf

10min easy walk/jog or at least walk around the track for warm down

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.