"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)
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These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work.
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2)
-- 60secs bonus rest --
4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.
-- 30secs bonus rest --
4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.
200 easy mixed strokes in Zone 2
These sessions are designed to build your lactate tolerance, without leaving you too exhausted afterwards. The efforts are done at your approximate 1 hour race pace (low Zone 4). You should feel like you could maintain this pace for an hour.
15mins easy jog.
2 x 10 mins in low Zone 4 with a 2-minute recovery jogs in Zone 1 to 2.
5mins easy jog in Zone 2.
These swims will build your speed for race day. After a good warm up, there are efforts at race pace with short recoveries.
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).
10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests.
300 as (25KICK, 50 PULL) +30secs rest
100 as (50DRILL, 50 FC)
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 efforts in the Build phases.
8mins easy in Zone 2,
4mins as (10secs in Zone 5, 50secs in Zone 2),
60secs in Zone 1.
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests
5mins easy spin down in Zone 1 to 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 low intensity swim that's designed to maintain your fitness and improve your feel for the water.
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.
400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2.
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.
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.
12x200m in upper Zone 4 to low Zone 5.
With 200m jog recoveries.
5-10 minutes jog in Zone 2.