Xterra / Cross Tri 6 week pre race: Improver / competitor

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Xterra / Cross Tri 6 week pre race: Improver / competitor


Steve Lumley

All plans by this Coach


6 Weeks

Typical Week

2 Swim, 1 Strength, 4 Run, 1 Bike, 2 MTB

Longest Workout

1:15 hrs swim
3:00 hrs bike
1:45 hrs run

Plan Specs

triathlon xterra intermediate

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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,This plan is for the final 6 weeks leading towards your targetted "A' off road triathlon race and assumes that you have 12 weeks+ of base & pre race training completed.. Aimed at reasonably experienced triathletes aiming to move to cross triathlon, or those with some experience off road, aiming to improve.

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:

"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


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:04
Training Load By Week
Average Weekly Training Hours: 11:04
Average Weekly Breakdown

Steve Lumley (MSc)

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.

Sample Day 1

Ladder down

WU: 6 x 50 done as 25 drill of choice, 25 building speed.
600 at T-pace (50”).
6 x 25 fast (20”).
500 at T-pace (50”).
5 x 25 fast (20”).
400 at T-pace (40”).
4 x 25 fast (20”).
300 at T-pace (30”).
3 x 25 fast (20”).
200 at T-pace (20”).
2 x 25 fast (20”).
100 at T-pace.
CD: 400 easy kicks and swims of your choice.

Sample Day 1





Sample Day 2

Intervals, track, 4x800m @ 10k + 2 miles @ LT

Track. Warm up +4 strides. 4 x 800 meters (recover for 400 meters) at 5 seconds/400 meters faster than 10k race pace. After last recovery run 2 miles at 10k+10 seconds/mile pace. Form! Times? Heart rates?

Sample Day 3

'Race simulation'

WU: 10 mins progressive to E2b
2 mins 2 x (20secs max, 40 secs E3)
2 mins E2b
4 mins 4 x (20secs max, 40 secs E3)
2 mins E2b
6 mins 6 x (20secs max, 40 secs E3)
2 mins E2b
4 mins 4 x (20secs max, 40 secs E3)
2 mins E2b
2 mins 2 x (20secs max, 40 secs E3)
CD: 10 mins easy spin

Sample Day 4


E2a / b (tempo..?) ~ 60 mins

Sample Day 5

Mixed pace

100 swim easy.
50 kick easy.
100 swim moderate.
50 kick moderate.
100 swim building speed throughout.
50 kick building speed throughout.
500 constant pace, moderate effort. Rest 1 minute.
5 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one.
400 constant, moderate pace. Rest 1 minute.
4 x 100 (20”) Start easy. Make each 100 faster.
300 constant, moderate pace. Rest 1 minute.
3 x 100 (20”) Start easy. Make each 100 faster.
CD: 400-500 easy swim.
Total: 3250-3350

Sample Day 5


WU: cycle

MS: Total body WO


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