"I have really enjoyed this season. I am the National Age Group Sprint Triathlon Champion and I am in better shape than I could ever have hoped if I had just stuck to my old regime." Alistair Asher, Sept 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 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 every fourth week has a lower training volume to boost recovery. For success with this plan we recommend you already have 18 months experience of triathlon.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography
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These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work.
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).
200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.
All in Zone 2:
4x50 as (25DOG, 25FC) +5secs rests.
These sessions are designed to build your lactate tolerance, without leaving you too exhausted afterwards.
15mins easy jog.
3x6mins in low Zone 4 with 60 second recovery walk/jogs.
5mins in Zone 2
These swims will build your speed for race day. We'll start off fairly easy and build up gradually.
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
8x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.
200 in Zone 2, mixed strokes
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer. They prepare your body for longer high intensity efforts in the Base and Build phases.
5mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).
2,3,4 mins all in mid Zone 4, all with 2mins rest in Zone 2.
3,2,1 minutes in upper Zone 4 with 2mins rests in Zone 2.
5mins in Zone 2
A nice steady run, mainly in Zone 2. Preferably off road and/or undulating. This will get longer each week. You should be able to maintain a conversation at this intensity. If not, you're going too hard.
A recovery swim that's designed to maintain and improve your feel for the water.
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.
3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all in Zone 2.
During the main set of this workout you'll do several efforts at a high intensity. Don't stress about getting the Zones exactly right at this stage, it's not easy on such short efforts. Just aim to run hard on each one.
15 mins in Zone 2.
10x200m in upper Zone 4 to low Zone 5.
With 60secs jog/walk recoveries.
5 minutes jog in Zone 2.