Ruthin 2019 Training Plan (intermediate)

Average Weekly Training Hours 06:31
Training Load By Week
Average Weekly Training Hours 06:31
Training Load By Week

This plan is based around the Ruthin Sprint race for the 2019 season. 10 full weeks of training covering swim, bike, run and transition. The plan averages 6.30 hours per week and has a Sunday free to allow for some rest and family time. This plan is designed with the intermediate triathlete in mind. You should however be able to swim, bike and run for at least 30-45 minutes before you start this plan and have been consistently training for 3-6 months. You must have a heart rate monitor for this programme.

Sample Day 0
0:35:00
1600m
Pool Sprint Week 1 Swim 1

WU

3x100 FC
2x100 Kick
1x100 Pull

Main

4x50 single arm pull
2x100 75% effort
4x50 fists
2x100 75% Effort

WD

200 BK

Sample Day 1
0:30:00
22.3TSS
Pool Sprint Week 1 Run 1(Int)

Sample Day 2
1:00:00
2000m
Pool Sprint Week 1 swim 2

WU

3x100 FC
2x100 Kick
100 Pull

Main

100 FC +10
200 Pull +20
300 FC +30
400 Pull +30

WD

4x100 BK/BR

Sample Day 4
0:35:00
1800m
Pool Sprint Week 1 Swim 3

WU

2x100 FC
2x100 Build

Main
2x100 at Sprint Race Pace +60
2x200 at Sprint Race Pace +60
2x200 easy +30
2x100 Pull

WD

200 FC EZ

Sample Day 5
0:45:00
43.3TSS
Pool Sprint Week 1 Run 3 (Int)

Sample Day 7
0:45:00
2000m
Pool Sprint Week 2 Session 1

W/U

150 FC
100 Kick
50 Pull
Rpt x1

Main

25 doggy paddle
25 fists
25 scull 1
25 FC
Rpt x1

4x200 Negative Split +30

WD

4x100 EZ BK

Sample Day 8
0:30:00
27TSS
Pool Sprint Week 2 Run 1(Int)

Chris Wallace
|
The Triathlon Coaching Company

Chris has many years coaching and teaching experience, is focused on developing athletes to reach their potential. He is passionate about helping others to succeed and understands the needs of the working athlete along with the worries and stresses that all athletes go through, beginners and advanced athletes alike. He has worked with athletes of various levels from total beginners all the way up to Age Group World Championship Qualifiers.