ADVANCED Olympic Distance. Use HR, Feel, Power or Pace. Sunday Race. 6 Week. Re-usable.

Average Weekly Training Hours 07:48
Training Load By Week
Average Weekly Training Hours 07:48
Training Load By Week

Designed for Advanced age group triathletes, this plan will gradually build your speed, endurance and confidence for your target Olympic or International distance triathlon event.

"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.

WHAT'S INCLUDED?

• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan

IS THIS PLAN FOR YOU?

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 Sunday. 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 a race taper in the final week. To be successful with this plan we recommend you already have 18 months experience of triathlon.

• Screenshot of the first 2 weeks (JPG)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced Olympic Tri plans 

- All our Intermediate Olympic Tri plans

- All our Novice Olympic Tri plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:56:00
Run Threshold Session

These tempo efforts should be done at your approximate 1-hour race pace. 

Warm Up:
15mins in Zone 2

MAIN SET
20mins in low Zone 4.
60secs rest.
10mins in low Zone 4.

Warm Down 
10mins in Zone 2

Sample Day 1
0:40:00
1700m
Pool Swim: Technique

A low intensity workout that focuses on your technique.

Warm Up:


200FC in Zone 2, breathe every 3 strokes +15secs rest.
200PULL in Zone 2, breathe every 5 strokes +15secs rest,
200FC in Zone 2, breathe every 3 strokes +15secs rest.

MAIN SET:
8x100 as (25DRILL* in Zone 2, 75FC in Zone 3) +30secs rests.

Warm Down:
150 in Zone 2 as (50BACK, 50FC, 50BREAST) + 15secs rest.
150 in Zone 2 as (50FC with FISTS CLENCHED, 50PULL, 50FC FISTS).

Sample Day 2
0:50:00
Speed Skill Session

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:
8mins easy in Zone 2,
5mins as (20secs in Zone 3, 40secs in Zone 2. 

MAIN SET:


2x15mins as: 
(45secs in Zone 2, 15secs in Zone 5).
With 2mins in low Zone 2 recovery between sets.

Warm Down:
5mins in Zone 2

Sample Day 3
0:40:00
Speed Skill Run

A run session with short sharp efforts and a focus on technique. 

Warm Up:
12mins easy, chatting pace, zone 2.
3 x gradual accelerations up to 5k race pace. 20secs walk rests.
MAIN SET:
-4 minutes at 10k race pace (approx)
-4 minutes easy jog.
-3 minutes hard (approx 5k race pace)
-4 minutes easy jog.
-2 minutes very hard (approx 3k race pace)
Warm Down:
7mins easy, slow jog, chatting pace.

Sample Day 3
0:50:00
2100m
Pool Swim: Speed Skill

These swim workouts focus on higher intensity swimming. And maintaining good technique at higher speeds. 

Warm Up:

2x300FC in Zone 2 as (25DRILL*, 75FC) +30secs rest between sets.

Main Set:
400FC in Zone 3 +15secs rest,
4x100PULL in Zone 4 +30secs rests,
8x50FC in Zone 5 +30secs rests.

Warm Down:
3x100 in Zone 2 as (25FC, 25BACK, 25BREAST, 25FC) +15secs rests

Sample Day 4
0:15:00
Run Off The Bike, Fast at First

As soon as you finish cycling, slip your running shoes on and run:

Run 5mins run in Zone 4, then jog for 10mins in Zone 2.

Sample Day 4
1:08:00
Bike Threshold Efforts

Have your running gear ready to put on afterwards.

Warm Up:
10mins easy in Zone 2,
5mins as (10secs in Zone 4, 50secs in Zone 2).

MAIN SET
3x15mins in upper Zone 3 to low Zone 4 +90secs rest.


Warm Down
5mins easy spin down in Zone 2

Phil Mosley
|
My Pro Coach

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. As an athlete and a parent I know how challenging this can be.

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.

I am always available to answer any questions you may have about your plan.