Designed by Steve Lumley (BTF L3 coach, MSc) . This plan draws on Steve’s 25+ years of triathlon racing and coaching experience. Steve works on a daily basis with all levels of athlete from complete beginners to talented elite, youth, junior, and student athletes. He has coached national youth, junior, student, elite and age group medal winners.
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Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: firstname.lastname@example.org
This plan is targeted at a novice triathlete, aiming to complete the Olympic distance for the first time. It assumes a good fitness background in swim, bike and run, possibly already having completed a sprint distance triathlon. They should ideally have 6-8 weeks of preparation training under their belt prior to commencing the structured programme. Training plan volume is between 4 and 7 hours per week, and is organised on a 3 week macro-cycle; every 3rd week is a recovery week. The weekly schedule typically includes 2 swim sessions, 2 bike sessions and 2 run sessions. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.
“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”
5 minutes alternating with different strokes
while warming up.
main set: 20-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
Warm down: 5 minutes very easy. Choice of strokes
Total: 30 minutes
40 minutes steady with 4-5 strides
Strides are 20 to 30s of fast relaxed running every 3/4 minutes. Maintain stride length rather than increase it, and work on as high cadence (stride rate) - cadence should be 90+ (ie right or left foot contacts the ground 90 times per minute.
75 minutes steady ride with 15-20 mins of pedalling drill: 1 leg does 90% of the work until fatigue. Then the other takes over.
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
4 x 100 (15s rest). All at aerobic effort—easy breathing.
WD: 200 easy swim.
50 mins steady run
2 hours steady ride
10 mins easy run straight after the bike