16 Week OLYMPIC ADVANCED TRIATHLON TRAINING PLAN - www.rgactive.com
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RG Active – 16 Week Olympic Distance Triathlon Plan – Page 1
16 Week
OLYMPIC ADVANCED TRIATHLON TRAINING PLAN info@rgactive.com
www.rgactive.comRG Active – 16 Week Olympic Distance Triathlon Plan – Page 2
Key Notes
Please find below a 16 week Advanced Standard/Olympic distance triathlon training plan to help you prepare for your event.
This 16 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more
competitive time in a standard distance triathlon. This program is only a little more time consuming than our intermediate program, because you still
need to allow time to recover between sessions. However, the sessions are more challenging and set out to help you get the most out of your
performance.
For this training plan, we recommend you have good background in triathlon, perhaps a couple of seasons under your belt and be used to training at
least 8+ hours per week. You should be comfortably able to complete the race distance for each discipline already.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards
the latter half of the program. The bike sessions are designed so the midweek ones can be done on a turbo or gym/watt bike as this might fit in with
your working week. However were possible it’s recommended to be outside when you can. The same goes for the running sessions. We would
strongly advise that you do spend as much time as possible training outdoors since it will allow you to perfect technique and fitness in uncontrollable
conditions; wind, terrain etc. Run sessions can be conducted on a variety of surfaces, taking advantage of track sessions for speed work and hills and
off-road running for better run control and strength.
While the majority of the swimming sessions are pool based for ease and practicality of training to a plan, as well as access for most people. Open
water skills are important for making performance gains, especially if you’re looking at that competitive edge. The more you can perfect skills like
sighting, pacing and swimming in a wetsuit (as per most UK races).
The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, this allows the athlete to work to
their limits with specific barriers. The full RPE scale is at the back of the programme. If you are using heart rate or power meters, you should also relate
these to how you feel. While technology like this is a fantastic tool for training and racing to a plan, ultimately your body can be the best source of
information on how hard you can work. So, use all of the information available to you.
We would strongly advise that as you get closer to the race day you ensure that you train using the exact equipment that you intend to use on race
day, the same clothes, the same wetsuit, the same bike and trainers. You should not turn up on race day with brand new equipment to use.
From time to time your busy lives will get in the way, we recommend that you don’t make up the missed sessions simply resume your plan on the
current day. Similarly the particular days the various sessions are laid out on are an example of a suitable/ideal way to spread them out. However you
may change them to suit your own timings or around existing club sessions that you may already attend. So long as you allow sufficient recovery
between longer sessions, or the same discipline.
At the back of this training plan is the ‘Appendix’ where you will find the RPE scale, swim sessions and strength and conditioning programs
that are referenced throughout the plan.
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WEEK 1 GOALS
Building a routine of
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY allocating time to train
Strength &
SESSION Swim Bike Run Rest Swim Bike Letting your muscles
Run start to work into
focused training
DISTANCE 2.5 km 20 km 10 km 60 min/5 km 2.5 km 40 km
Adding skill/drill work
INTENSITY Drills/Intervals Mixed effort Steady state Negative split Drills/Intervals “Just Ride” for technique
Session #7 Turbo/Watt bike: "just run", @RPE 5-6 Strength: Session#8 Aim to ride at a improvement
SESSION
5 km @RPE 4-5 trying to maintain Program 1a comfortable pace
DETAILS Embarking on strength
5 km @RPE 5-6 steady pace; note around RPE 5-7
5 km @RPE 7-8 pace/speed. Run: @RPE-6/7 training to improve
5 km @RPE 6-7 Try and run each km Over-gearing could strength endurance
Use this as a guide a few seconds faster be used to
If you’re doing this to your current than the previous. strengthen legs on If this volume is
session outdoors on aerobic pace, which flatter sections, already similar to your
a loop then break it you can work of for focusing on pedal previous work load
down into sections future sessions in technique. you can adjust the
where you can have this plan. intensity of some
set effort and rest sessions to make
periods. them more
challenging.
KEY Body position, Getting the legs Sustained pace & Starting strength Body position, arm Miles in the legs. Try
FOCUS comfort in the water moving, set a base controlled effort. program. Finding a position when “over gearing” for WEEKLY
speed/effort level to Setting a baseline. steady pace beginning stroke, strength work; (riding DISTANCE:
work from in later Holding a consistent one gear higher)
sessions. pace 80 KM
NOTES Learning to pace Alternatively: You Make a note of your First strength session Learning to hold your Time in the saddle
yourself and use can perform a pace/speed during of the program; focus pace is important. By will allow you to get
different speeds it Threshold test on a these sessions as a on technique and shortening your sets used to your bike,
key to maintaining Watt bike if you have reference of your execution of the as the session goes and if you’re thinking
good race pace. access and use the speed for a given movements on you allow more about changing the
Shorter efforts in the date to set your effort. rest and time to positions or using
pool allow you to target zones for the This is a sub refocus on your aero-bars then the
focus on technique. duration of this plan. maximal effort and stroke. more you can get
should feel used to them the
comfortable. better.
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WEEK 2 GOALS
Building on the first
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY week slightly, but not
too much, so as to
Strength &
SESSION Bike Swim & Run Rest Run Run Bike allow recovery.
Swim
Pace judgement and
DURATION 60 min2.5 km 25 km 2 km/5 km 3 km 10 km 40 km learning times for
completing distances
INTENSITY Drills/Intervals Intervals Interval/Threshold Fartlek Hills “just ride” etc.
SESSION Strength: 3 km warm up Swim: Run: Head out for a Head out for a ride
Program 1b @RPE 4-5 Session #8 Run at random steady run around at an RPE 5-8, Getting to know the
DETAILS weights needed for
intervals and RPE 5-7. some mixed efforts,
Swim: 2 km @RPE 8 Run: varying levels of taking in hills as each exercise on the
Session #7 3 km @RPE 5 Run at a steady but intensity. This can Aim to include they happen and strength program
4 x through sustainable Threshold be done over flat or some undulation in making use of any
pace that is you undulating ground. your route, holding flat safe areas to Taking note of your
2 km warm down maximum effort for the effort level on put a little power pace for a given
@RPE 4 5 km. This will give the hills, both up down. distance and intensity
you a time/pace to and down. Up hills will make setting pace
work with for later are great for in later session more
sessions. building strength, accurate and effective.
but downhill control
is very important for
good run form and
foot strike
efficiency.
KEY FOCUS Body position and Working towards a Pace control and good Holding a pace. Maintaining pace Working at mostly
kicking efficiency threshold pace, form. even on undulating aerobic & threshold. WEEKLY
setting a pace for terrain. RPE 5-7. DISTANCE:
later sessions
89 KM
NOTES Kicking work will aid Session may be Maintain form even Strength training is You may utilise Learning to vary the
body position and done on indoor when working hard. valuable for making sessions like these pace on the bike
rotation through the trainers where This will be important you more "robust", as off-road will keep training
hips which will propel practical, however for efficient come race but exercises must sessions. The interesting, but will
a better stroke. don't ignore value day. be performed mixed terrain & also teach pace
Shorter efforts will of getting out on the correctly; focus on surface will judgment and your
introduce speed work bike technique. Run challenge you more ability to overtake
should be short and and may also be a cleanly
sharp nice break from
tarmac.
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WEEK 3 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Consistency; keep the
routine going. Modify
Strength & session timings to fit
SESSION Bike Swim & Run Rest Strength Bike Brick your schedule if need
Swim be or if you find one
session fatigues you for
DURATION 60 min/2.5 km 25 km 2 km/11 km 60 min 40 km 15 km/5 km another too much
INTENSITY Drills/Intervals Mixed effort Intervals/Steady “Just Ride” Mixed Your first brick session
SESSION Strength: 5 km @RPE 5 Swim: Strength: Maintain a steady Bike @RPE 5-6 is a change to is a
Program 1a 5 km @RPE 6-7 Session #4 Program 1b effort level RPE 5-7, steady effort chance to play around
DETAILS
5 km @RPE 5-6 pacing yourself on with any set up changes
Swim: 5 km @RPE 7-8 Run: any climbs you Run @RPE 6-7 or attempting a
Session #7 5 km @RPE 5-6 "just run" come across. steady effort quicker/flying mount or
RPE @6-7 Use gears to control dismount. Perfecting
Use the gearing to Aerobic or tempo. cadence to keep in Moderate effort bike this is free speed.
keep your cadence Maintaining a steady comfort zone. with harder run;
between 85-95 HR throughout. running on tired legs
KEY FOCUS Leg & head position Pacing & cadence; Run posture/form and Execution & posture Holding form while Getting used to
in the water. Pace & working at aerobic & ability to hold pace and during exercise working hard running firm off the WEEKLY
speed. threshold levels. technique. bike DISTANCE:
102.5 KM
NOTES Continuing with Pace control; having The focus of this run Third week in, the Keep relaxed in your Given the small
body positioning and the ability to switch should be feeling exercises should positon and margins between
kicking drills, moving pace based on comfortable with the start to get easier as consider how you more competitive
into pacing with perceived effort will distance, focusing on your body begins to maintain efficiency athletes, perfecting
short sets with some be a key skill in your posture and run adapt. Keep paying through position, transitions a good
sprint work. pacing in a race form, finishing feeling attention to good technique and way to shave off
strong. body position adapting to time.
Try not looking at your environmental
tracker, purely go on conditions.
feel to see how
consistent you can be.
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WEEK 4 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Stick to the increases
in distances as best
Strength & you can, and where it
SESSION Bike Swim & Run Rest Run Swim & Run Bike fits.
Swim
You might be able to
DURATION 60 min2.5 km 30 km 2 km/12.5 km 6 km 2 km/5 km 50 km identify areas where
INTENSITY Drills/Intervals Intervals Intervals/Steady Tempo Drills/Track Hills you need more work.
So perhaps structure
SESSION Strength: 5 km @RPE 5 Swim: Run RPE 6-7: Swim: Steady state ride your week so you get
Program 1a 5 km @RPE 6 Session #5 Tempo run at best Session #5 with some hills
DETAILS these key session in
5 km @RPE 7 sustainable pace, included. Maintain when you’re more
Swim: 5 km @RPE 8 Run RPE 5-6: just below threshold Run: steady cadence fresh.
Session #8 5 km @RPE 7 Steady effort, aim to Session #1 and rhythm. Pace
5 km @RPE 6 hold pace even in judgement on hills.
later stages when If you training using
Use the gearing to you’re tired. If you HR or Power, then
keep your cadence like, you may do this make sure by now
between 85-95 session as a trail/off- you’re using thesis
road session. It builds information for pace
strength and adds consistently in
variety. sessions.
KEY FOCUS Body position, Pace judgement Run: Keep it aerobic Learning to run at Arm position, Pace judgement on
rotation through the and working at so you can hold a pace and maintain rotation & speed hills & descending WEEKLY
hips higher efforts steady pace it work skills & position. DISTANCE:
throughout
110 KM
NOTES Your kicking should This may be Steady effort at a You should already 1 arm drills aid Practice hills in and
be already feeling performed on a below max pace, be feeling some rotation & stroke out of the saddle.
better, but still keep turbo or outside, focusing on holding improvements to efficiency. Keeping Use a range of
body position in mind whichever is form and keeping the consistency of the other arm out in gears so your
and legs high in the convenient each km the same you pacing. front, aim to breathe cadence is more
water. Think about speed. If your form every two strokes. versatile.
rotation through the suffers then slow the Improved
hips. pace. Track sessions a descending skills
great for pacing, and will improve the
working on speed speed you can
development. maintain safely.
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Week 5 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY One month in you'll be
starting to feel
Strength & Strength & improvements in
SESSION Bike Swim & Run Rest Swim Brick fitness from training.
Swim Run
Stick to the increases
DURATION 60 min/2.5 km 30 km 2.5 km/7.5 km 60 min/7.5 km 2.5 km 20 km/5 km in distances as best
INTENSITY Drills/Intervals Intervals Intervals/Track Tempo Drills Negative split you can, and where it
fits.
SESSION Strength: 5 km @RPE 5 Swim: Strength: Swim: Ride the first 10 km
Program 1a 5 km @RPE 6 Session #8 Program 1b Session #7 @RPE 5, then the
DETAILS By now you should be
5 km @RPE 7 second 10 km getting more familiar
Swim: 5 km @RPE 8 Run: Run: @RPE 7 with judging your effort
Session #7 5 km @RPE 7 Session #3 Tempo run at best on the RPE scale, but
5 km @RPE 6 sustainable pace, Run off the bike at might also be seeing
just below threshold RPE 6 for 2.5 km improvements to
Use the gearing to then finish @RPE 8 speed/times for the
keep your cadence same perceived RPE
between 85-95 or HR. this is aa sign of
improved fitness.
If outside find a
loop or out-and-
back that you can
do set efforts at a
controlled pace.
KEY FOCUS Body position, Pace judgement Run: Keep it light so Learning to run at Arm position, Pace control and
rotation through the and working at you can hold a steady pace and maintain rotation & speed running well on WEEKLY
hips higher efforts pace throughout and it; just below target work tried legs. DISTANCE:
good run form. race pace.
72.5 KM
NOTES keep body position in This may be As you fatigue The strength Start looking at the Set out your run kit
mind and legs high in performed on a technique may suffer, program should be consistency of so that you spend
the water. Think turbo or outside, so for both your getting easier and efforts and distances minimum time
about rotation whichever is swims and longer you should be from session to between your bike
through the hips. convenient runs pay attention to increasing your session to see and run
Keep efforts of the your form towards the weights/times of improvements in
same distance end of your session. each exercise. pacing and fitness.
consistently paced.
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WEEK 6 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY By week 6 you should
be more settled with the
Strength & routine and moving any
SESSION Bike Swim & Run Rest Run Swim & Run Bike sessions to fit in with
Swim your day to day life.
DURATION 60 min/3 km 25 km 2.5 km/12.5 km 7.5 km 2 km/5.5 km 70 km As the bike distance
INTENSITY Drill/Intervals Intervals Steady Hills Drills/Track “Just Ride” increases you should
start to find a
SESSION Strength Program 3 km Warm up Swim: Run: Swim: Head out on a route comfortable
1b @RPE 4-5 Session #8 Run over a course Session #6 with varying terrain,
DETAILS speed/rhythm with your
You may use fins for of mixed/undulating aiming to keep a peddling that will
Swim: 1 min @RPE 5 kick work & FS in terrain that will Run: steady tempo. become your natural
Session #9 6 min @RPE 6 between to add in a provide natural Session #1 cadence. Use gears to
1 min @RPE 7 strength element variation, or you can Use longer rides to keep you in this range.
1 min @RPE 8 do repeat of a hill practice pacing and
1 min @RPE 9 Run: that takes 2-5 getting used to a
RPE 5-6 Steady state minutes to ascend. more aero position The bike distance isn’t
Repeat as many effort, start slightly These are good where possible; bent super high, but this
times through until easier than your sessions to elbows, low on the should mean you’re
you reach 23 km. normal aerobic pace, complete off-road, bars/drops or aero able to work hard and
then settle into a but it’s not essential. bars if you have smarter in the miles you
2 km Warm down steady rhythm. You them. do.
@RPE 4 should pace this to be
completed
comfortably.
KEY FOCUS Pace control and Adjusting and Moderate effort with Recovery from Swim; endurance & Utilising the best
repeatability of each holding speed & sustainable form harder efforts. arm position in position or gear for WEEKLY
set time. recovery from throughout Improving run speed water. the type of road DISTANCE:
efforts Run: pacing over you’re on
shorter distance 128 KM
NOTES Keep body position Remember RPE 6 is Remember that The strength Small increases in Start looking at your
in mind and legs your sustainable building run endurance program should be pace over short sets average speed over
high in the water. moderate pace, is as much about getting easier and in the pool or on the these rides. They
The rotation through then building up maintaining run form you should be track translate into should be below
the hips should through to RPE 8 as well as speed and increasing your quite big gaps at your expected race
dictate your kick. being your threshold distance weights/times of race distance, look pace (because of
Try to keep your pace (Race pace) each exercise. for small, consistent traffic, junctions etc.)
form when working with RPE 9 being improvements but a good
hard, as this is when unsustainable for where you can. indication of your
it may drop slightly. much longer than 1 progress over the
min program.
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WEEK 7 GOALS
If you’re planning to use
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY a new pair of shoes,
now’s a good time to
Strength & Strength &
SESSION Bike Swim & Run Rest Bike Brick get them so you’ve time
Swim Swim to wear them in. Also, if
you’re intending on
DURATION 60 min/3 km 30 km 2 km/7.5 km 60 min/2 km 50 km 20 km/5 km going sockless, then it’s
a good idea to do some
INTENSITY Drills/Intervals Intervals Interval/Track Drills/Intervals “Just Ride” Tempo of your runs like this to
SESSION Strength: 5 min warm up Swim: Strength: Endurance ride over Complete your toughen up your feet.
Program: 1a @RPE 4 Session #4 Program 1b varied route some bike/run brick in a Use talc to avoid
DETAILS rubbing.
hills and some flat. tempo/race pace
Swim: 5x5 workout: Run: Swim: Use a base RPE 5-6 format; holding a
Session #10 5 min @RPE 6 Session #2 Session #5 and then attack hills, firm but slightly Nearly half way
5 min @RPE 8 pacing yourself up below threshold through, you should be
so that you can pace on the bike feeling fitter, but also
Repeat until you continue your effort and then running make sure you're
reach 28 km then at the top. Use fast hard off the bike. resting enough and
ride easy for flat sections to getting suitable
remaining time practice your aero Bike @RPE 7 recovery nutrition.
@RPE 4 position Run @RPE 8
As the weekly distance
increase make sure
you’re sleeping and
eating enough to
recover.
KEY FOCUS Pace control and Longer threshold Swim; drills & speed Breathing control & Holding a base pace Learning to run hard
repeatability of each efforts to get you rhythm & learning to with select efforts off a hard bike WEEKLY
set time. used to race pace Run; steady pace & breathe to your
good form. weaker side.
DISTANCE:
119 KM
NOTES If you cannot repeat While this session Remember that Your strength Use hills for strength Practice with
the times from each may be done building run endurance program should now building and gearing to find and
set, adjust your outside on a flat is as much about be seeing effects in descents for maintain a steady
speed, as pace loop; it's a good maintaining run form your swim, bike & handling skills. cadence/rhythm so
consistency is key. Be one for the as well as speed and run strength. you can control your
strict with your turn turbo/indoor trainer distance. This is the Increase the effort.
around times, either too. longest run of the intensity where Settle into a run
going “off” a set time program possible, but always pace quickly.
or limiting yourself to execute good form. Practice set up in
a set rest time. transition so you can
save valuable time
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Week 8 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Make sure you're
taking enough water
Strength & Swim & out on longer rides &
SESSION Bike Swim & Run Rest Run Bike experiment with
Swim Run electrolyte drinks & any
race fuel you might be
DURATION 60 min/3 km 25 km 2.5 km/5 km 14 km 1 km/5 km 80 km planning to use.
INTENSITY Drills/Intervals Intervals Intervals/Track Steady OW/Tempo Hills
Strength@ 5 km @RPE 5 Swim: Run: Swim: Steady state ride Use longer sessions to
SESSION experiment with
Program 2a 3 km @RPE 6 Session #7 The longest run of Open Water with some hills
DETAILS fuelling and start to
2 km @RPE 8 the program. This acclimatisation. included. Maintain
Swim: 5 km @RPE 5 Run: will test if you’re Optional session, steady cadence think about what
Session #9 3 km @RPE 6 Session #1 able to hold good just a chance to dig and rhythm. Pace strategy you’ll use on
2 km @RPE 8 Aim to hit the 800s at run form. Pace out the wetsuit & get judgement on hills. race day.
5 km @RPE 5 5 sec per lap faster @RPE 5-6 with the in the water.
3 km @RPE 6 than the 1600, and aim to finish with If you’re keeping track
2 km @RPE 8 the 400s another 3-5 consistent pacing. Run: of your training via
seconds per lap Running of fatigued fitness tracker, look at
Progressive quicker. BUT; each legs from regular training routes
intervals; because repeated distance yesterday’s session; and look at your pace
the steps between must be consistent. head out for a 5 km for a given effort.
stages are less, Tempo run @RPE Comparing progress
you HR has time to 7-8. over track session will
adjust so you can help you see pace
adjust & maintain improvements
pace.
KEY FOCUS Catch & Pull; stroke Pace judgement Run: Aim to match or Easy pace, Open water Pace judgement on
efficiency. and working at beat previous times. endurance, holding acclamation. hills WEEKLY
Head position when higher efforts Keep consistence run form. DISTANCE:
breathing with efforts. Running hard on
tired legs. 138 KM
NOTES Your kicking should Changing You should be able to Having the Depending on how Running up and
be already feeling effort/speed gently repeat your efforts of endurance to run early in the season down hills
better, but still keep allows HR and the same distance in beyond your race you get in, the water increases strength.
body position in mind breathing rate to the pool and the track, distance will may be cold, so take Control pace on
and legs high in the increase to avoid so don’t push too hard improve your ability time to acclimatise; ascent so you're
water. Think about Oxygen debt, so on the first ones. This to work hard over a focus on breathing & able to continue at
rotation through the you can maintain will all help in race distance. stroke rate as these a good pace once
hips. Whenever higher efforts for teaching you to pace become erratic in at the top.
you’re getting tired, longer. yourself. cold water.
focus on your
position and rotation.
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WEEK 9 GOALS
"Time Trial" week. This
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY is an opportunity to test
how far you've come
Strength & Strength & and get an idea of
SESSION Bike Swim & Run Rest Bike Brick
Swim Swim where you'll be setting
your race target pace.
DURATION 60 min//3 km 25 km 2.5 km/10 km 60 min/2 km 50 km 25 km/7.5 km
If you've not already;
INTENSITY Drill/Pacing TT Drills & TT/Tempo Intervals/Drill Hills Race test TT start thinking about
SESSION Strength: 1 km warm up Swim: Strength: Option 1: Use this brick hydration and fuelling
Program 2a @RPE 5 Session #8 Program 2b Steady state ride on session as an for longer rides and
DETAILS
a hilly route. Hold a opportunity to test perhaps experiment
Swim: Once warmed up Run: Swim: base of RPE 6 and out your target race with various drinks/gels
Session #10 using your pace 10 km Time Trial; Session #6 hit hills with RPE 8+ pace over a slightly if you're planning to
from previous Using your training shorter distance. take them come race
session aim to hit pace as a guide aim to Option 2: if you You’ll be able to day.
your threshold complete the best don’t have many pace your bike and
speed for the rest of possible 10 km run hills in your area, test to see if you’re
the distance. you can. perhaps plan a able to hold your
route where you can target pace running
Warm down, easy ride out to one hill, off the bike.
leg spin afterwards and repeat climb it
for a couple as part of a small
minutes. loop or just up &
down, for 45
minutes and then
return along your
route on the flat.
KEY FOCUS Pace control and Maintaining intensity Start at just below your Progression though Holding a steady Holding
repeatability of each with minimal change target pace and aim your movement in pace, keeping threshold/target WEEKLY
set time. in pace. for a negative split. the strength session intensity on hills. pace DISTANCE:
125 KM
NOTES If you cannot repeat This should be done Use the time from this 2 months into a Pace your hill climbs Set up your
the times from each on a flattish route. run as a guide to strength program so that you can transition kit, so you
set, adjust your Alternatively this where you are. From you should be continue at the top. can switch from bike
speed. Be strict with may also be done here you can update starting to feel Don’t overcook your to run asap. Using
your turn around on a turbo trainer, your training pace and stronger in your climbs otherwise your Trisuit/kit will
times, either going WATT bike or gym target race plan. movement and your pace off the top save time changing.
“off” a set time or bike. The idea is to notice the exercises may suffer.
limiting yourself to test how well you are easier. This will
15 sec rest on can hold a goal race translate into better
shorter sets. pace and help you performance in your
swim, bike & run.
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WEEK 10 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Any new kit you're
planning to use should
Strength & be use in training to test
SESSION Bike Swim & Run Rest Run Swim & Run Bike it; new goggles (tinted
Swim for open water),
trainers, elastic laces,
DURATION 60 min/3 km 30 km 2.5 km/12.5 km 7.5 km 2.5km/5 km 80 km bike shoes, tri suit etc.
INTENSITY Drill/Intervals Intervals Intervals/Steady Track OW/Tempo Steady/Aerobic You need to make sure
it all fits and works
SESSION Strength: Incremental set: Swim: Run: Swim: One of your longer where you need it.
Program 2a Session #7 Session #3 Open water; take rides I n this
DETAILS
10 km @RPE 5 time to ensure your program; aim to fuel A good start in open
Swim: 10 km @RPE 7 Run: suit is fitted properly well before this ride water and being able to
Session #9 10 km @RPE 8-9 Steady, sub-max effort each time you swim, and hold as near to settle into your pace will
@RPE 6 as better shoulder your desired race count a lot towards a
Count stroke per Getting used to an movement will mean pace as possible. good swim time.
length as a way of increasing intensity a better stroke. Be creative with the
keeping your which will feel like Take time to warm route if you like, add As the volume
technique in check; it’s getting up too, practice this in some hills as well approaches the highest
if you have to particularly hard at over a couple as some fast, flat in the program, ensure
increase your the end. minutes, as this is sections to power you’re resting enough,
strokes, you’re usually what you along. and look at your day-to-
losing efficiency, or If you’re doing this have on race day day nutrition to see if
fatiguing. set outside where once you’re in the you’re fuelling your
the ground naturally water. training correctly.
varies, then try to Practice breathing
make your average to both sides and
HR higher by 5-10 sighting.
beats every 10 km.
Run:
Tempo, @RPE 6-7
KEY FOCUS Head position when Pace control, Run: Holding a steady Pacing is important; Run: Hold a pace Holding efforts for
breathing, arm knowing what’s pace, finishing as work had but make just below target longer WEEKLY
position; maximising easy and what’s strong as you started. sure you’re able to race pace DISTANCE:
stroke length. hard. maintain efforts.
143 KM
NOTES When working hard While this session Ensure you warm up Track sessions Being able to cope If you can hold your
or fatiguing, keep may be done prior to running; foam should feel hard. with all conditions 40km race pace for
extra attention to outside on a flat rolling & mobility work They’re almost all will make you a longer than your
you kick neatness, loop; it's a good one to allow better run done at above race more rounded race distance,
and good hip for the turbo/indoor form. This run should pace. This is where swimmer, so learn you’re more likely to
rotation. trainer too. be completed at below you peak fitness to cope with cooler be able to run
race pace comes from, but water, wind & strongly off the bike.
remember that your waves, and
run form is swimming into early
important. morning sun
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WEEK 11 GOALS
Manage fatigue, and
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY sessions around your
life. If you’re not feeling
Strength & Swim & Strength & recovered from session,
SESSION Bike Rest Swim Brick
Swim Run Run then re-arrange them to
fit in, or modify the
DURATION 60 min/3 km 40 km 2.5km/10 km 60 min/7.5 km 2.5 km 30km/5 km distance to allow more
rest and focus on
INTENSITY Drills/Intervals Hills Drill/Int/Steady Track OWS Mixed effort
Strength: Using a hilly route or Swim: Strength: Swim: Option 1: Focus on your ability to
SESSION hold higher efforts for
Program 2a one with at least Session #8 Program 2b By now you should Split into two mini-
DETAILS longer
one good climb that be back into the bricks of 15k/2.5k
Swim: takes >3 min to Run: Run: swing of open and do twice
Session #10 ascend. Steady sub maximal Session #2 water. So start to go through, for more Use hills sessions to
Mix up between pace, holding good through shorter race transition practice focus on power and
seated and standing form throughout. If you pace efforts. and more speed bike handling.
climbing, keeping wish to do this run off- Depending on your work
rhythm. Get used to road you can. It’s add swim course, look to Keep improving open
descending too. variety but also do 400-750 m Option 2: water skills &
naturally changing efforts. Practice Complete through confidence
If completing surface and terrain will starts, sighting, exit once at race pace.
indoors; simulate improve strength and etc. Throw in a quick
hills with gearing run form. transition practice after
and resistance. In & Sub-maximal pace your OWS; getting
out saddle efforts. RPE 6-7 wetsuit off asap while
still moving, running
after a swim.
KEY FOCUS Pace control and Climbing, Focus on run form and Hold form, and Working to improve Set at race pace.
being able to repeat descending, posture especially ensure times are open water speed. Running well off the WEEKLY
pace of each set. maintaining rhythm when you begin to tire. repeated on shorter bike.
sets.
DISTANCE:
100.5 KM
NOTES While aiming to If you've not a hilly Ensure you’re The longer set Adapting your Experiment with
swim hard on the route you can do hydrated and perhaps should be closer to stroke to wearing a different positions
shorter efforts, also plan a 5-8 km loop practice with any your goal race pace. wetsuit will help you on the bike; hoods,
try to maintain good around 1 particular energy products you’re The shorter sets be faster in the drops etc., aiming to
alignments and form hill and rep around planning to use on should be faster. water, If possible be more 'aero'
in the water since that. race day. swim with a similar where it counts.
losing technique will standard swimmer
make you slower. to practice drafting
and swimming in
close proximity.
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Week 12 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY This is your second
largest volume week,
Strength & so ensure you allow
SESSION Bike Swim & Run Rest Run Swim Bike sufficient fuelling and
Swim recovery/sleep.
DURATION 60 min/2.5 km 50 km 3 km/7.5 km 5 km 2 km 80 km Stick to the increases
INTENSITY Drills/Intervals Efforts/Hills Intervals/Track Fartlek Open Water Hills in distances as best
you can, and where it
SESSION Strength: If using an indoor Swim: Run: After a brief warm Steady state ride fits.
Program 2b trainer, following a Session #9 Random intervals up: with some efforts
DETAILS
5 min warm up, based on how Split this swim into and/or hills The more familiar
Swim: structure a set of Run: you’re feeling or 2-3 even distance included. Maintain session in the program
Session #7 hills or efforts: Session #3 landmarks on your efforts. steady cadence should be seeing
5 min @RPE 8+ route; short- To test your pacing and rhythm to keep noticeable
5 min @RPE 5-6 medium burst of swim each effort at a constant work improvements. If
And repeat through speed. Trail running the same time but rate on climbs and you’re happy to do so
for the duration. at a constant speed with the following flat. you can tweak
provides a similar pacing: sessions e.g. swims to
If outdoors, target “random” 1) Steady If you have access work on weaker areas
this session as a fluctuation in HR 2) Slow>fast to your race course, like drills or sprints.
hill session. Use and effort. 3) Fast>slow you could do a
the hills as above recon ride (2 laps).
threshold efforts
RPE 8-9, then
recover on flats and
down hills.
KEY FOCUS Body position, Strength on the Run: Keep it light so Adding some fun Open water pacing Maintaining steady
rotation through the bike, working with you can hold a steady into training but & technique RPE 6-8 WEEKLY
hips elevated HR and pace throughout also learning to DISTANCE:
recovery. return to base pace
following effort. 150 KM
NOTES Your kicking should Working above Steady effort at a Your average pace Pacing in a pool is Being able to ride
be already feeling your threshold HR below max pace, should be similar to easy because you your race route give
better, but still keep will improve fitness. focusing on holding an aerobic (RPE 6- have regular turns you more
body position in mind But also; feeling form and keeping 7) run but with lots and can see a confidence on
and legs high in the what it’s like to go each km the same of variation in clock/watch to keep descents & corners.
water. Think about up a hill ‘too hard’ speed. If your form speed. This can be you on track. In You can also pace
rotation through the will help you suffers then slow the a good session to open water there’s judge climbs and
hips; this is where manage your pace pace. do with a friend, less reference points look for prevailing
your stroke power come race day. since you can take so you have to rely wind direction etc.
comes from. turns to call sprints, on how you feel.
or efforts.
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WEEK 13 GOALS
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY This is a high volume
DAY week for running and
Swim & Swim & Strength & your last tough one
SESSION Bike Rest Swim Brick before you begin to
Strength Run Run taper down.
DURATION 3 km/60 min 50 km 3 km/12.5 km 60 min/7.5 km 2 km 40 km/7.5 km Speed work and pacing
Intervals/neg. is key
INTENSITY Drills/Intervals Mixed effort Track Open water Bike/Run
split Start to think about how
SESSION Swim: Preferably outdoors Swim: Strength: Longer steady Race simulation: much fluid you're using
Session #10 ride on a naturally Session #9 program 2B duration swimming, Using your intended in training as a
DETAILS
varied route. Add in run through wetsuit race kit, clothing predictor of what you'll
Strength: some harder Run: Run: fitting, lubricant, and etc. need on race day
Program 2A “fartlek” style 12.5 km negative split; Session #2 use your tri-suit
efforts. Break the run into 5 x underneath. Bike: warm up over
Pick a route where 2.5 km sections and Practice your the first couple of
you can practice aim to run each sighting and start to km then build into
longer aerobar/drop section around 5 play around with RPE 8.
efforts to work hard sec/km faster than the speed work
in a lower position previous, ending up at Run: strong off the
race pace for the last bike and into race
2.5 km pace as soon as
you can RPE 8+
KEY FOCUS Pace control and Simulating holding a Pace control Speed work and Swimming an
being able to repeat pace in a race with pushing into peak accurate course WEEKLY
pace of each set. shorter higher fitness and holding pace in DISTANCE:
efforts like open water
hills/overtaking 125.5 KM
NOTES Final fitness push. If being performed If you've got any new If you haven't Strength session Even though we Prep you bike as
The hard work you do indoors, replicate a shoes for race day, already start here are now key in want to try and race you intend to on
here will fine tune session from an start to wear them in thinking about keeping your body at a steady pace, race day; bottles,
your race fitness. earlier week. now, similarly if you're recovery massage. mobile and working mixing up your nutrition, spares etc.
using elastic laces With the volume of muscles that you'll speed will simulate Field test all your
practice running in training you're doing be relying on. fatigue or being out planned equipment
them when running your body will thank of breath and help and transition
hard you for a little you learn to cope strategies.
maintenance. with it.
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Week 14 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The longest week on
the plan and the last
Strength & Bike & Swim & long week before you
SESSION Bike Run Rest Bike begin to taper down
Swim Run Run This week is about
endurance, and about
DURATION 60 min/3 km 50 km 12.5 km 25 km/7.5 km 2 km/5 km 80 km maintaining race pace
INTENSITY Drills/Intervals Inter/Fartlek Steady Inter/Tempo OW/Track Hills efforts in shorter
distances.
SESSION Strength: Indoors: Run: Plan a hilly route or Swim: Steady state ride
Program 2a 5 km Warm up @RPE 6-7 laps of one or two Run through a prep with some hills
DETAILS By the end of this week
@RPE 4-5 hills. Effort level: as if race day; get included. Maintain you will have a good
Swim: Steady effort, keep it your suit on in plenty steady cadence idea of your race plan
Session #10 1 min @RPE 5 aerobic and run over RPE 7-9 Hills of time, fit it properly. and rhythm. Pace and be able to set a
6 min @RPE 6 a route of your RPE 5-7 Flats Warm up on land, judgement on hills. realistic target and
1 min @RPE 7 choosing. If you’re off- then get in and RPE 6-7 plans your pacing and
1 min @RPE 8 road or on a hilly acclimatise and nutrition strategy
1 min @RPE 9 route, pace yourself to Average RPE warm up within 2
should be similar to around this.
keep effort in the minutes (similar
Repeat until 3-5 km correct zone. sustained race what you’ll have on
to go, then cool pace. race day) then do a Make sure you have all
down @RPE 4 practice start and the equipment you
swim race distance. need, and any last
Outdoors: Run: Use remaining minute purchases are
Fartlek ride with @RPE 7 just below distance for sprints. tested in training over
longer efforts on race pace (or 5-10 race distance at least.
hills or segments of sec per/km slower) Run:
your choosing. Session #1
KEY FOCUS Strength; focus on Holding threshold Focus on run form, Control of efforts Swim: Working at Pace judgement on
form on harder sets. pace for longer posture and finishing and pacing race pace. hills WEEKLY
Swim; really push for feeling strong. DISTANCE:
improved times on
sprint sets. 185 KM
NOTES Longer swim sets Being able to work Steady effort at a The strength Final race pace Try to spend as
should feel easy now, above and below below max pace, program should be prep. Polishing off much time in your
and you should be your threshold/race focusing on holding getting easier and you technique and aero position or on
able to hold a good pace and then form and keeping you should be race pacing. the drops if on a
pace even at the end return to working each km the same increasing your road bike. Learning
of a session. Start to there is a useful effort level or HR. weights/times of to maintain an aero
think about your race skill for racing on each exercise. position even when
pace and replicating courses with getting tired, will
this in your medium challenging terrain make you more
efforts. or technical efficient.
segments.
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WEEK 15 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Brining the volume
down and working on
Swim & Strength & speed will let your body
SESSION Bike Swim & Run Rest Swim Brick start to recover while
Strength Run acting as a last surge
for your peak fitness
DURATION 45 min/3 km 30 km 2.5 km/5 km 45 min/5km 2 km 25km/7.5 km
INTENSITY Drill/Interval TT Intervals/Track Tempo/neg. Open water Everything should be
aimed at setting up
SESSION Strength: Preferably outside Swim@ Strength: If you like you can Race day your race plan.
Program 2a on a route you know Session #8 Program 2b do this session as a simulation:
DETAILS
well and can ride straight 2 x 1 km Use all your kit and NB; All plans need to
Swim: hard safely. Aim to Run: Run: swim TT. Otherwise practice how you'll be flexible, this is a
Session #9 complete the ride at Session 1 Steady pace @RPE break it up into lay it out come race critical stage in training
race intensity. 7-8 shorter/faster day. and if you feel over
RPE 7-8 Aim to run the efforts. Where ever Bike & Run @RPE fatigued you must rest,
second 2.5 km you feel you stand 7-8 working on your as this will prepare you
If weather allows, slightly quicker than to gain the most, pacing and trying to better than overtraining.
use race kit as well: the first. About 5 based on how your settle into your run
Shoes, sec/km quicker. training has gone. as soon as you can
socks/sockless? off the bike. Work
Trisuit If swimming with a on transition time
Sunglasses group, practice
starts, drafting &
turning buoys in
close proximity
KEY FOCUS Pacing and speed Sustained race Speed, pacing, Pacing and running Distance, breathing, Transition speed,
work pace consistency. Aiming to a negative split. sighting, pace. pacing WEEKLY
better times from 3-4 DISTANCE:
weeks ago.
82.5 KM
NOTES Maintaining for even keep hydrated and Bringing the volume Keeping your Run through the Everyone lays out
when working hard note your intake, down and working on muscles working, race instructions transition slightly
and when beginning practice nutrition pace consistency but more and think about the differently. Find
to fatigue. strategy towards your desired importantly keeping type of course what works for you
race pace them mobile and you’re swimming. and practice it; e.g.
recovering will be Consider the length race belt, elastic
important for being of transition too. laces, nutrition
at your best on day
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WEEK 16 – Race Week GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The hard work is done,
nothing you can do now
Strength will make you fitter. So
SESSION Swim Bike Run Run Swim RACE DAY the focus here is to
(Run) maintain your peak
while allowing recovery.
DURATION 1.5 km 15 km 2.5 km 30 min 2 km 1 km 1.5/40/10 km
Keep the sessions high
INTENSITY Mixed Mixed efforts Mixed efforts Easy Easy Easy Race Pace quality with good pace
SESSION 200 m warm up Final pre-race Run at a steady pace Just do the WARM- Still warming up Relaxed effort The hard work is work
200 m pull buoy check; ride a steady focusing on your form UP/flexibility part of beforehand this swim, loosening off over, stick to what
DETAILS
@RPE 6 effort bike in race and keeping a light your routine ONLY. should be about with a few short you know in Reduced
set up, carry what foot strike. Add in keeping your legs bursts. training. Race hard, volume/distance will
400 m @RPE 7 you’re planning to shorts burst of harder If you're feeling moving. Still race well and have allow for
2 x 200 m @RPE 8 carry in the race. efforts for a little bit at good head out for a working at a good @RPE 5-7 fun! adaptation/recovery
2 x 100 m @RPE 9 Add in some bursts a time. gentle 1 km run tempo, but not quite
2-4 minute efforts. @RPE 6-8 @RPE 5-6 to keep race pace. If you’ve travelled to an
100 m warm down RPE 5-8 you lose (optional) @RPE 7 event having a run or
swim when you get
there can help you get
over a journey
KEY FOCUS Speed, pacing, How the bike feels Run form Flexibility, recovery Relaxed form Good position, WEEKLY
technique in the
water. Relaxed DISTANCE:
stroke. 73.5 KM
NOTES With all the training This is you pre-race This distance should If possible book a Nice short session Do your best, and
under your belt, you bike check; is all in feel very easy now massage. to loosen off. You have fun!
shouldn't feel tired working order, do and you should feel could even do this
after this session. you have the spares good when you finish. session in open
This is steady work you need. After the water for a
with a few bursts. ride, clean the bike confidence boost
and give the tyres a and wetsuit removal
once over. practice.
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APPENDIX
Rate of Perceived Exertion
We will use the Rate of Perceived Exertion (RPE) scale illustrated below to determine the intensity of your sessions.
These will be highlighted in each session text to make it clear as to what is expected. This table helps you understand exactly how you should feel when
executing the training session. Due to the nature of the scale, it is subjective and requires you to feel how your body is responding to the exercise, when doing
this consider how your heart is pumping, how quickly you are breathing, how much you are sweating and how much discomfort you are experiencing in your
legs.
Please remember that everybody’s RPE figure could be different to yours when exercising at the same speed because we all respond differently to exercise.
RPE DESCRIPTION
0 Complete rest
1 Very Weak: I am just about moving
2 Weak: I am walking at a faster pace and can hold a conversation easily
3 Light: I am beginning to sweat a little, but can hold conversation throughout
4 Moderate: I am very happy at this effort
5 Somewhat Strong: I am sweating more heavily and starting to feel my breathing is becoming more stressed
6 Strong: I am beginning to feel more out of breath but could maintain this pace for a few hours
7 Very Strong: My breathing is very laboured, but I can still maintain pace for an hour without slowing
8 Hard: I am starting to struggle to hold this pace and my heart is racing and am sweating heavily
9 Very Hard: This is hurting and I can only hold this effort for up to 5mins
10 Extremely Hard: I am absolutely flat out and this is sprinting. I will need to stop after 30secs
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SWIM SESSIONS
SESSION 1 – 1 KM SESSION 2 – 1.5 KM SESSION 3 – 1.5 KM
WARM UP WARM UP WARM UP
100 m – FS RPE 4-5 200 m – FS RPE 4-5 200 m FS @RPE 4-5
200 m Drill (25m fist/25m FS x 4) 200 m Drill (25m fist/25m FS x 4) 200 m Drill (50m Drill/50m FS x 2)
(Drill can be; Kickboard/catch-up/1-arm)
MAIN SET MAIN SET MAIN SET
2 x 200 m FS + Pull buoy @RPE 5 1 x 400 m FS + Pull buoy @RPE 5 1 x 300 m FS + Pull buoy @RPE 6
2 x 100 m FS @RPE 7 2 x 200 m FS @RPE 6 2 x 150 m FS @RPE 7
2 x 100 m FS @RPE 7 4 x 75 m FS @RPE 7-8
COOL DOWN COOL DOWN COOL DOWN
100 m – FS RPE 4-5 100 m – FS RPE 4-5 200 m – FS RPE 4-5
SESSION 4 – 2 KM SESSION 5 – 2 KM SESSION 6 – 2 KM
WARM UP WARM UP WARM UP
400 m FS @RPE 5 200 m FS @RPE 5 400 m FS @RPE 5
400 m FS + Pull @RPE 5-6 300 m Drill (25m 1-arm FS/25m 1-arm FS/50m FS 100 m Kicking w/kickboard
x 3)
MAIN SET MAIN SET MAIN SET
200 m FS @RPE 6 400 m FS @RPE 5-6 400 m FS + Pull buoy @RPE 5-6
100 m FS @RPE 7 200 m FS + Paddle + Pull buoy @RPE 6 200 m FS @RPE 6-7
50 m FS @RPE 8 4 x 200 m FS @RPE 7-8 (30 sec rest) 2 x 100 FS @RPE 8
COOL DOWN COOL DOWN COOL DOWN
150 m – any stroke RPE 4-5 100 m – any stroke RPE 4-5 100 m – any stroke RPE 4-5
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SWIM SESSIONS
SESSION 7 – 2.5 KM SESSION 8 – 2.5 KM SESSION 9 – 3 KM
WARM UP WARM UP WARM UP
200 m FS @RPE 5 400 m FS @RPE 5 400 m FS @RPE 5+
200 m Drill (25m fist drill/25m FS x 4) 400 m Drill (50m kick/50m FS x 4) 100 m Kickboard
200 m FS + Pull buoy @RPE 6 100 m FS + Pull buoy @RPE 6
MAIN SET – Repeat twice through MAIN SET – repeat twice through MAIN SET – repeat three times through
1 x 400 m FS @RPE 5-6 400 m FS @RPE 6 1 x 200 m FS @RPE 6
2 x 200 m FS + Paddles @RPE 6-7 200 m FS @RPE 7-8 2 x 100 m FS @RPE 7 (paddle + pull optional)
2 x 100 m FS @RPE 8 100 m Mixed stroke @RPE 5-6 4 x 50 m FS @RPE 8+
COOL DOWN COOL DOWN COOL DOWN
100 m – any stroke RPE 4-5 100 m – FS RPE 4-5 100 m – any stroke RPE 4-5
SESSION 10 – 3 KM SESSION 11 SESSION 12
WARM UP WARM UP WARM UP
400 m warm up FS @RPE 5
100 m Kicking
MAIN SET MAIN SET MAIN SET
1 x 400 m FS @RPE 6 (45 sec rest)
2 x 200 m FS Paddle + Pull buoy @RPE 7 (30 sec rest)
4 x 100 m FS @RPE 8 (20 sec rest)
2 x 200 m FS + Paddle + Pull buoy @RPE 7 (30 sec
rest)
1 x 400 m FS @RPE 6 (45 sec rest)
2 x 200 m Medley (if you cannot do fly, replace with FS)
COOL DOWN COOL DOWN COOL DOWN
100 m – any stroke RPE 4-5
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Explanation of swim drills
Included within the swim sessions are a number of drills. Please find an explanation of each drill below:
KICK: Swim on your front and using a kickboard you use only your legs to aid PULL: Swim standard Front Crawl holding a pull buoy between your thighs.
propulsion. You must kick from the hips using a straight leg action. Concentrate on Concentrate on the power needed to complete the full stroke without any kick being
pointing your feet behind you and having floppy and flexible ankles. Engage your applied. You must be strict to not use any kick doing this. Do not speed your stroke
core to keep your hips elevated. When using the kickboard aim to keep the board up to compensate for the lack of a leg kick.
horizontal by applying a small amount of pressure down on the board thus raising
your chest. You can either keep you head up or pop your face into the water to ZIPPERS: Swim standard Front Crawl, as your arm is beginning its movement up
simulate the correct body position. You can use fins to help with your kick if the body trail your thumb up from the thigh, past the hip and into towards the arm pit
necessary. before allowing the hand to exit the water and reach forwards. This encourages a
high elbow exit from the water as well as keeping your recovery arm in close
SIDE KICK: Hold the kickboard in one hand and keep that hand outstretched in front proximity to the body.
of your head and body, your other arm will rest on your side. Kick from the hips with
the hips facing the sides of the pool. Concentrate on pointing your feet towards the PADDLES: Wear hand paddles to apply greater resistance to the water through
end of the pool with floppy and flexible ankles. Engage your core to keep your hips each stroke. This promotes greater strength through your arms and shoulders. To
elevated. You should keep your face pointing down to the bottom of the pool only use paddles properly ensure that you have the correct size paddle for your hand,
turning your head sideways to breathe. You can use fins to help with your kick if then when using you must enter the water with the fingers pointing down to the
necessary. bottom of the pool and pull through the water with your elbow always higher than
your hand. Continue to push all of the way through the stroke past your hip to get
DEAD MAN FLOAT: Push off the wall keeping your arms in front of the head then full use of the paddle.
when you begin to lose momentum bring your arms back to being by your sides,
where they now stay. Use only your kick for propulsion, using fins where necessary. POLO-SIGHTING: Introduce some open water skills to your pool swim with this drill.
Concentrate on body and head position, keep your head facing down with the chin When turning your head to breathe also turn your head forwards to look in front of
slightly tucked inwards to your chest and push your chest out down towards the floor. you. When trying to look forwards activate a strong stroke that will allow you to bring
The hips should gently break the surface of the water. If you become stationary your shoulders higher out of the water. Do not do this every breath, start with every
simply do a few arm strokes to gain momentum again. 4 breathes and work up to every 8. Find the sighting/breathing pattern that works
best for you.
PENCIL FLOAT: Apply the same principles as for the Dead Man Float, except this
time you keep your arms fully stretched out in front of the body and have your head HYPOXIC BREATHING: Swim standard Front Crawl and concentrate on the
squeezed in between your arms. Concentrate on keeping the arms straight and long. number of strokes per breath. Begin with your normal breathing pattern and then
gradually try to increase by 1 stroke at a time, building to a maximum of 7 stokes per
CATCH-UP: When swimming a standard Front Crawl technique apply a slower arm breath. You must relax completely to be able to execute this drill, relax your chest,
revolution so that each arm is completing a full stroke before the other arm begins neck and jaw and focus on a very slow exhalation. Alternate between breathing
the next stroke. Complete a full stroke with your Right arm, holding your Left arm in patterns to simulate the unpredictability of open water swimming.
a forward and outstretched position, with your Right hand coming through and
making contact with your Left hand before you begin a full stroke with the Left arm. FIST DRILL: Close your hands like fists and swim normal front crawl. This takes
Continue to do this resisting the temptation to begin the next stroke too soon. A away the paddle action of your hand and you will need to concentrate on the position
handy tip is to use a kickboard or pull buoy and hold this in the leading hand and of your forearm to be used to pull you through the water.
exchange hands between strokes. If you struggle to maintain body position doing
this drill hold a pull buoy between your thighs.
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Running – Track Sessions
SESSION 1 SESSION 2 SESSION 3
Warm Up Warm Up Warm Up
400m at RPE 4-5 400m at RPE 4-5 400m at RPE 4-5
Main Set* Main Set* Main Set*
1 x 1600m 3 x 1600m 1 x 1200m
2 x 800m 3 x 800m 3 x 400m
4 x 400m 1 x 1200m
3 x 400m
1 x 1200m
3 x 400m
Total 5200m Total 7600m Total 7600m
*You should aim to run your main set as fast as you can, however the pace you set should be consistent for all of your 400m efforts for example in Session 1
the 400m pace during your 1600m effort should be the same as your final 400m effort. If you start out to fast your 400m times will start slipping. Find a pace
you can maintain then gradually chip away at your 400m time gradually.
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