Designed for Novice triathletes, this training plan will gradually build your fitness, confidence and race readiness in time for your target race. Athletes who've followed this plan have gone on to conquer International (Olympic) distance triathlons all over the world.
"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster and enjoyed the training workouts more, but my average HR during the race dropped by 20 BPM which to me was huge." Grace Nalani, 2015.
IS THIS PLAN FOR YOU?
With just six weeks to go the minimal requirements for this plan are that you can already swim 1400 metres with rests, cycle for 1 hour and run for 35 minutes, not all on the same day. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a day off each week and a taper period at the end, designed to boost your race fitness.
Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."
Don't stress about getting the Training Zones perfect at this stage, just try to differentiate between easy and hard.
You can click on paper click icon above, for your swim drill description and image.
See the instructions (attached to Day 1) for more information about these swim sessions.
200 as (25DRILL*/25FC) +20secs rest.
6x50FC BUILD** +10secs rests.
2x200 as (50PULL in Zone 2, 100FC in Zone 4, 100PULL in Zone 2) +20secs rests
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
After a warm up, you just have two 5 minute tempo efforts and then a warm down. During the warm up and warm down, you should be going slow enough to maintain a conversation if you wanted to.
10mins in Zone 2.
7mins in Zone 4 +2mins recovery in Zone 1,
5mins in Zone 4.
5mins in Zone 2
Don't worry about how long these swim workouts take you. Stick to the session description. The stated duration (40 minutes) is just a rough estimate but everyone's different.
4x100 as (50DRILL*/50FC) all in Zone 2 with 15secs rests.
3x100FC in Zone 4 +30secs rests,
3x100PULL in Zone 4 +30secs rests.
200KICK with float (alternating 25 in Zone 2 and then 25 in Zone 4) +20secs rest.
200 in Zone 2 as (50FC, 50BACK, 50BREAST, 50PULL).
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
Have your running shoes ready to slip on, for the next workout after the cycle.
15mins in Zone 2.
2x10mins in Zone 4 +2mins recovery in Zone 2.
5mins in Zone 2.
As soon as you finish today's ride, slip your running shoes on and run:
Start with 3mins run in Zone 4, then jog for 7mins in Zone 2.
This is an aerobic endurance workout, so it's not supposed to feel particularly hard. Can be done on quiet roads or on an indoor trainer.
10mins in mid Zone 2.
10, 9, 8, 7, 6, 5 mins at the top end of your Zone 2 power, with 60secs rests in low Zone 2.
10mins in low Zone 2
(see RUN workout above)
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.