"I'm delighted with how the training has gone. I feel that I have moved from 'age grouper' to 'serious age grouper'. Next step is 'elite age grouper'." Lawrie Procter, October 2015.
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You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is a Sunday. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a rest day each week and a race taper phase in the final week to help you stay fresh. For success with this plan we suggest you already have 12 months experience of triathlon training.
• Screenshot of the first 2 weeks (JPG)
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Check out the Instructions for swim abbreviations. Click on paper click icon above, for your swim drill description and images.
5x100 as (50DRILL*/50PULL) in Zone 2 +30secs rests
6x100 as (75FC in Zone 4/25BREAST in Zone 2) +30secs rests
200 as (50KICK/50FC) all in Zone 2 +15secs rest,
200 as (50BACK/50FC) all in Zone 2.
These threshold run sessions include efforts at your approximate 10km race pace. They will progress over time.
12mins in Zone 2.
3x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.
5mins in Zone 2
Mainly a technique and aerobic endurance swim today:
200 alternating (50FC/50BREAST) in Zone 2 +30secs rest.
8x50 as (25FC hard/25FC easy) +15secs rests.
5x100 alternating (50DRILL* in Zone 2/50FC in Zone 4) +30secs rests
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.
These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout.
15mins in Zone 2.
4x5mins in Zone 4 +60secs recoveries 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 hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.
10mins in Zone 2.
17, 15, 12 mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.
*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.
10mins in low Zone 2