COMPETITION PHASE - RACE READY

This is where your plan branches by distance. Depending on the race you're targeting, you'll follow one of four competition plans — Sprint, Olympic, Middle Distance (70.3) or Full Distance (140.6) — each structured around the specific demands, pacing and taper length that distance requires.

RACE WEEK BASICS

Trust the taper. Reduced volume in race week is intentional — it's not a sign you're losing fitness.

Don't try anything new on race day — nutrition, gear or pacing should all have been tested in training first.

Prioritise sleep and hydration over any extra session. Nothing you do in the final week adds meaningful fitness; it can only take away from it.

! MEDICAL DISCLAIMER
This plan is designed for general training guidance and isn't a substitute for professional medical advice. Please consult your doctor before starting this or any new training programme, especially if you have any pre-existing health conditions, injuries, or concerns. If you experience chest pain, dizziness, shortness of breath, or any symptoms that feel wrong during training, stop immediately and seek medical attention. Train at your own risk and always listen to your body over the plan.