"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 every fourth week is easier to help your body recover. For success with this plan we suggest you already have 12 months experience of triathlon training.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 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 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