This program is intended for the beginner Olympic distance triathlete who has raced 2 or 3 spring distance events and who is aiming to race their first Olympic race in 10 weeks. This schedule introduces the athlete to interval training in the pool and on the track. At the start of the schedule the emphasis is on completing workouts. Towards the end of the program, more emphasis is on tempo work.
Think of this week as a transition week; the aim of this week is to get you used to the schedule of training sessions you will follow over the next 8 weeks leading up to your Olympic race.
For this session the aim is simply to complete the distance relatively comfortably, trying to spend as much time in Zone 2 as possible.
Again, the aim of this session is to complete the distance at a comfortable effort. Make a note of your training pace after the run and get into the habit of doing this for all your training sessions.
Also, make a note of your resting heart rate (RHR) before and after every training session.
Steady Zone 2 to Zone 3 effort 1km swim followed by a 100m decreasing effort cool-down.
Follow the same guidelines as Monday's session and try to maintain a Zone 2 effort for the duration; if you're feeling strong with 5km to go, pick up the effort to a Zone 3 effort and maintain to the end.
2km decreasing effort cool-down
Use the first 1km to warm up to Zone 3 effort and then sustain a Zone 3 effort for the next 6km before easing down to a jog for the remaining 1km.
This session will provide you with a benchmark against which to compare future training sessions by finding you T-pace. To do this you will swim 300m at maximum effort.
Before starting the tes, swim 200m at increasing effort as a warm-up. Then, swim 300m at maximum effort and divide the time by 3: this is your T-pace. For example, if you swam the 300m in 6 minutes, your T-pace is 2 minutes. After the test, swim an easy decreasing effort 100m cool-down/recovery.
15 minutes stretching and/or 15 minute massage. Recovery is just as important as training and massage is perhaps the best therapeutic way to recover at the end of your first training week.
Since glutes and hips tend to be a problem area for triathletes, you may want to include the attached schedule (click on the paperclip).