Xterra / Cross Tri 10 week pre race: Improver / competitor

Average Weekly Training Hours 10:15
Training Load By Week
Average Weekly Training Hours 10:15
Training Load By Week

Designed by the UK’s most experienced Iron-distance coach and athlete, Steve Lumley (BTF L3 coach, MSc) for age – group Xterra triathletes with limited time available.
This plan draws on Steve’s 27+ years experience of coaching and racing all triathlon distances, including 36 Iron man distance races and 5 Hawaii qualifications himself. He has coached many athletes to Xterra and Cross triathlon races at age group and elite levels, including several to Xterra Worlds.

Training plan volume is between 8 and 13 hours per week, designed on a three week mesocycle with every third week an easier, recovery week. Aimed at reasonably experienced trathletes aiming to move to cross triathlon, or those with some experience off road, aiming to improve. This plan is for the final 10 weeks leading towards your "A' race and assumes that you have 10 weeks+ of base training completed.

As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:
http://www.stevelumleytriathlon.com/signup

"I bought one of your training plans a short while ago and I've been really enjoying it. It's simple but varied and I can see the focus of every session. I've been doing tri for 11 years now and virtually made no improvement - I raced an Olympic distance tri yesterday and got a pb by 29 minutes! To say I am chuffed is an understatement." (Lynne Callaghan) “Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.” (Keith Sanders) Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com

Sample Day 1
0:45:00

Leg + core workout

Sample Day 1
1:00:00
Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.
Total: 2450-2550

Sample Day 2
1:00:00
Aerobic stability # 6

Warm up
25 mins-8beats under AT / 5mins LT / 15 mins at AT
WD

Sample Day 3
1:00:00
Speed Endurance intervals # 4

Trainer or flat road

6-8 Intervals done at a high intensity (80-85% of max / critical power) - to around 85% MHR / @ AT - AT +10w


4) 5 min intervals with 1 min recovery
maintain Cadence @ 90-100

Sample Day 4
0:49:59
Intervals, track, 2k - 500m @ 10k pace desc RI

Track / treadmill. Warm up + 4 strides. Then 2 x 2k / 2 x 1k / 4 x 500m at target 10k pace. Recovery 60s -45s -30s

Sample Day 5
0:45:00
Custom

WU:

MS:

CD:

Sample Day 5
1:00:00
Variably paced 75s

WU:
100 pull.
100 kick.
200 swim.
100 kick.
MS:
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
8 x 25 fast (30”).
6 x 50 fast (30”).
CD: 300 very easy.
Total: 2100

Steve Lumley (MSc)
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Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.