16 Week STANDARD BEGINNER TRIATHLON TRAINING PLAN - www.rgactive.com
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RG Active – 16 Week Olympic Distance Triathlon Plan – Page 1
16 Week
STANDARD BEGINNER 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 ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event.
This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. It is not a complex or hugely time consuming
programme, it will get you to the finish line in good shape.
In order to be able complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can
swim 800m continuously, you can cycle for 60mins and run for 30mins.
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 could be done either outdoors or indoors, the same goes for the running sessions. We would strongly
advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing
in.
We also would strongly advise that while most of the swim sessions in this programme are pool oriented you should be looking to get some Open
Water swimming done in preparation for your race. All novice triathletes benefit greatly from getting the experience of what it is actually like to swim in
open water with other swimmers. It is arguably the most daunting part of the race for all triathletes.
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. We would advise that if this kind of training is new to you that you are cautious to begin with until you can understand
how your body reacts to the training. The full RPE scale is at the back of the programme.
If some of the distances earlier in the program are much further than you’re currently doing for a given discipline; complete as much as you can
comfortable. Do try to complete sessions where possible, pacing yourself to do so, taking breaks on rides, or adding a walk/run element into run
sessions if you struggle here.
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 muscle
Run start to work into
focused training
DISTANCE 1.5 km 10 km 5 km 45 min/3 km 1 km 20 km
Learning skill/drill work
INTENSITY Drills/Intervals Steady state Steady state Negative split Drills/Intervals “Just Ride” for technique
Swim: 3 km warm up Run: Strength: Swim: Head out for a ride at improvement
SESSION
Session #2 @RPE 4-5 "just run", @RPE 5-6 Program 1a Session #1 an RPE 5-8, some
DETAILS Embarking on strength
trying to maintain mixed efforts, taking
5km @RPE 7-8 steady pace; note Run: in hills as they training to improve
pace/speed. Threshold run; cover happen and making strength endurance
2 km warm down the distance in your use of any flat safe
@RPE 4 Use this as a guide best possible time for areas to put a little Use sessions in the
to your current your current fitness. power down. first couple of weeks
aerobic pace, which @RPE 8+ to set times and
you can work of for speeds so you can
future sessions in have a benchmark for
this plan. performance, and use
these times to set
pace/speeds for
sessions over the next
month and gauge
improvement.
KEY Arm position on fist Working out what Pace control and Strength: Skill of Hold a steady pace & Working at threshold
FOCUS drill. Hip rotation with your sustainable good form. movement. get a feel for the and below WEEKLY
Pull buoy pace is over +5 km Run: hard work water DISTANCE:
effort.
40.5 KM
NOTES Using a pull buoy Session may be This will set a Strength training is Focus on your Learning to vary the
makes your hips and done on indoor benchmark for 5 km valuable for making breathing pattern, pace on the bike will
legs more buoyant; trainers where that you can use to you more "robust", keeping it consistent. keep training
therefore, allowing practical, however judge the pace of but exercises must If you can; try to interesting, but will
you to not kick, and don't ignore value of session over the next be performed breathe bilaterally (to also teach pace
focus on arm getting out on the 4 weeks. correctly; focus on both sides) as this is judgment and your
movement and hip bike technique. a useful skill, and will ability to overtake
rotation. However, Run should be short make your stroke cleanly
learning to kick and sharp, again more efficient.
efficiently will giving you a bench
ultimately improve mark for your ability
your swim. to work hard.
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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
Swim &
SESSION Swim Bike Rest Strength Run Bike allow recovery.
Run
Pace judgement and
DURATION 1.5 km 15 km 1.5 km/5 km 45 min 6.5 km 25 km learning times for
completing distances
INTENSITY Drills/Intervals Steady state Steady state Mixed effort Hills “Just Ride” etc.
SESSION Swim: 3 km warm up Swim: Strength: Head out for a Head out for a ride
Session #3 @RPE 4-5 Session#2 Program 1b steady run around at an RPE 5-8, Getting to know the
DETAILS weights needed for
RPE 5-7. some mixed efforts,
2 km @RPE 8 Run: taking in hills as each exercise on the
3 km @RPE 5 Run at a steady but Aim to include they happen and strength program
2 x through sustainable tempo some undulation in making use of any
pace that is just below your route, holding flat safe areas to Taking note of your
2 km warm down your maximum effort the effort level on put a little power pace for a given
@RPE 4 for 5 km. the hills, both up down. distance and intensity
@RPE 6-7 and down. will make setting pace
Use the downhill to in later session more
work hard on foot accurate
strike and
stabilisation.
KEY FOCUS Body position and Working towards a Pace control and good Strength: Skill of Maintaining pace Working at
kicking efficiency threshold pace, form. movement. even on undulating threshold and below WEEKLY
setting a pace for terrain. DISTANCE:
later sessions
54.5 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 surfaces will also teach pace
Shorter efforts will of getting out on the correctly; focus on challenge you more judgment and your
introduce speed bike technique. and may also be a ability to overtake
work. Use pull buoy nice break from cleanly
work to focus on hip tarmac.
rotation.
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WEEK 3 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Consistency; keep the
routine going. Modify
Swim & session timings to fit
SESSION Swim Bike Rest Strength Swim Brick your schedule if need
Run be or if you find one
session fatigues you for
DURATION 2 km 20 km 1.5 km/6.5 km 45-60 min 1.5 km 15 km/3 km another too much
INTENSITY Drills/Intervals Mixed effort Intervals/Tempo Drills/Intervals Steady state Your first brick session
SESSION Swim: 4 km @RPE 5 Swim: Strength: Program Swim: Bike @RPE 5-6 will be a chance to feel
Session #4 4 km @RPE 6-7 Session #3 1a Session #2 steady effort what it's like to run off
DETAILS
4 km @RPE 5-6 the bike.
4 km @RPE 7-8 Run Run @RPE 6-7
4 km @RPE 5-6 "just run" steady effort
RPE @6-7
Use the gearing to
keep your cadence Steady aerobic pace,
between 85-95 trying to maintain good
form throughout.
KEY FOCUS Leg & head position Pacing & cadence Run posture/form and Execution & posture Holding form while Getting used to
in the water. Pace & ability to hold pace and during exercise working hard running off the bike WEEKLY
speed. technique. DISTANCE:
48 KM
NOTES Continuing with Pace control; having The focus of this run Third week in, the As you do First Brick: Running
body positioning and the ability to switch should be feeling exercises should shorter/faster efforts off the bike can feel
breathing technique pace based on comfortable with the start to get easier as it can be easy to odd as the leg
perceived effort will distance, focusing on your body begins to lose technique movements differ.
be a key skill in your posture and run adapt. Keep paying focus. Try to keep Start slow and try to
pacing in a race form, finishing feeling attention to good your form, even settle into a
strong. body position when working hard comfortable run
rhythm
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WEEK 4 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY One month in you'll be
starting to feel
Strength & Swim & improvements in
SESSION Swim Bike Rest Strength Bike fitness from training.
Run Run
Stick to the increases
DURATION 2 km 20 km 7.5 km 60 min 1.5 km/5 km 30 km in distances as best
INTENSITY Drills/Intervals Intervals Steady state Tempo Drills/Track Hills you can, and where it
fits.
SESSION Swim: 5 x 5 Efforts: Strength: Strength: Swim: Steady state ride
Session #5 5 min @RPE 5 Program 1a Program 1b Session #3 with some hills
DETAILS By now you should be
5 min @RPE 8 included. Maintain getting more familiar
Run: Run: steady cadence with judging your effort
Repeat until within Steady state; Session 1 and rhythm. Pace on the RPE scale.
the last Km then @RPE 6 judgement on hills.
drop to RPE 4 for
cool down You may do this run Improvements in
off-road with some speed are seen in the
undulation to keep it ability to repeat efforts
interesting and consistently, not just
challenge your go faster on one or two
pacing, but don’t efforts.
make it a full-on hill
session.
KEY FOCUS Body position, Pace judgement Run: Keep it light so Learning to run at Arm position, Pace judgement on
rotation through the and working at you can hold a steady pace and maintain rotation & speed hills WEEKLY
hips higher efforts pace throughout it work DISTANCE:
66.5 KM
NOTES 1 arm drills help you This may be Steady effort at a The strength Track sessions a Running up and
focus on stroke performed on a below max pace, program should be great for pacing, and down hills
development; making turbo or outside, focusing on holding getting easier and working on speed increases strength.
sure both arms can whichever is form and keeping you should be development. Use Control pace on
pull equally. It will convenient each km the same increasing your this first session to ascent so you're
also help you to speed. If your form weights/times of focus on setting able to continue at
breath to both sides suffers then slow the each exercise. times over each a good pace once
as well as assisting pace. distance that you at the top.
rotation. can replicate.
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WEEK 5 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Pace replication on
swim & run sets of
Swim & Strength & similar distance. This
SESSION Swim Bike Rest Swim Brick will give you an idea of
Run Run your ability to judge.
DURATION 2 km 20 km 1.5 km/5 km 60 min/5 km 1.5 km 15 km/3 km If you’re starting to find
INTENSITY Drills/Intervals Intervals Steady state Tempo Drills session easier it
means your fitness is
SESSION Swim: 5 km @RPE 5 Swim: Strength: Swim: Ride: improving.
Session #6 5 km @RPE 7 Session #2 Program 1a Session #2 Start steady and
DETAILS
5 km @RPE 6 gently build the
5 km @RPE 8 Run: Run: pace towards the Stick to strength work
Steady run as easy Tempo run at just end so you hit the as this will play a large
Cool down for 2-3 aerobic pace below run with tired legs. part in efficiency and
min afterwards. threshold/race pace performance later on.
@RPE 5-6 @RPE 5-8
Use the gearing to @RPE 6-7
keep your cadence Run:
between 85-95. Try to maintain a
steady pace and
If outside, find a rhythm for the 3 km
route, or looped
circuit with fairly @RPE6
uninterrupted roads
& minimal
undulation.
KEY FOCUS Body position, Pace judgement Run: Focus on form & Aim to match last Shorter sets; faster Pace control and
rotation through the and working at pacing. Use tracker to week’s efforts, not pacing. Hold running well on WEEKLY
hips higher efforts keep pace the same. beat. Consistency technique even with tried legs. DISTANCE:
speed.
53 KM
NOTES Your kicking should This may be Steady effort at a The strength Shorter sets allow Set out your run kit
be already feeling performed on a below max pace, program should be you to work more on so that you spend
better, but still keep turbo or outside, focusing on holding getting easier and speed in smaller minimum time
body position in mind whichever is form and keeping you should be more replicable between your bike
and legs high in the convenient each km the same increasing your blocks of distance, and run
water. Think about speed. It’s normal for weights/times of while the rest is
rotation through the HR to increase over each exercise. short enough to still
hips. time even when effort The target of the fatigue.
is the same. run is to be
consistent
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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 & Strength & routine and moving any
SESSION Swim Bike Rest Swim Bike sessions to fit in with
Run Run your day to day life.
DURATION 2 km 20 km 45 min/5 km 45 min/8 km 2 km 40 km As the bike distance
INTENSITY Drill/Intervals Intervals Intervals/Steady Hills Drills “Just Ride” increases you should
start to find a
SESSION Swim: 5 km blocks @ Strength: Strength: Swim: Head out on a route comfortable
Session #4 Program 1a Program 1b Session #5 with varying terrain,
DETAILS speed/rhythm with your
RPE 5 aiming to keep a peddling that will
RPE 7 Run: Run: steady tempo. become your natural
RPE 6 Steady pace run, Hill repeats; cadence. Use gears to
RPE 8 maintain effort Either run a tough Use longer rides to keep you in this range.
throughout. hilly course or practice pacing and
Light spin to cool @RPE 6 repeating 1 hill; run getting used to a
down for a few min for the distance, As the weekly distance
after. powering up the hills increase make sure
@RPE 8-9 and you’re sleeping and
recovering on eating enough to
decent & flat @RPE recover.
5-6
KEY FOCUS Body position, Finding your Holding steady pace Leg strength, cardio Arm position, Maintaining pace on
rotation through the threshold throughout & good run fitness, recovery. rotation & speed bike. Running hard WEEKLY
hips form/posture work off the bike DISTANCE:
77 KM
NOTES Hip rotation with and If you judge this Steady effort at a The strength 1 arm drills aid The bike section of
without pull buoy right you should feel below max pace, program should be rotation & stroke this workout should
work. Aim to on the limit of focusing on holding getting easier and efficiency. Keeping be fairly easy, focus
maintain stroke sustainable effort on form and keeping each you should be the other arm out in on pedal efficiency.
technique even RPE 8, but without km the same speed. increasing your front, aim to breathe Then on the run;
when working on dropping. This will It’s normal for HR to weights/times of every two strokes. push yourself.
the harder/shorter be around your race increase over time each exercise.
sets. intensity even when effort is the Track sessions a
same. great for pacing,
and working on
speed development.
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WEEK 7 GOALS
If you're considering
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY things like elastic laces
in your shoes, or
Swim & Strength &
SESSION Swim Bike Rest Swim Brick perhaps running without
Run Run socks to improve
transition time, then
DURATION 2 km 25 km 2 km/7.5 km 45-60 min/5 km 1.5 km 20 km/5 km practice this now to give
you time to get used to
INTENSITY Kick & Intervals Intervals Int./Steady Strength/Track it.
SESSION Swim: 5 min warm up Swim: Strength Program Swim: Complete your
Session #6 @RPE 4 Session #4 1b Session #2 bike/run brick in a Speed work should be
DETAILS starting to take effect on
tempo/race pace
5x5 workout: Run: Run: format; holding a your ability to hold a
5 min @RPE 6 Maintain a steady Session #1 firm but slightly higher pace in steady
5 min @RPE 8 (below threshold) pace below threshold sessions and gym
of around RPE 5-6 pace on the bike training should be
Repeat until you and then running helping with strength on
reach 23 km then hard off the bike. hills and speed work,
ride easy for especially in the pool.
remaining time Bike @RPE 6-7
@RPE 4 Run @RPE 8 Keep tabs on previous
sessions, compare
times too similar
sessions a month ago.
KEY FOCUS Leg position high in Longer threshold Swim; drills & speed Adding some fun Shorter intervals for Learning to run hard
the water, speed efforts to get you into training but also more speed work off a hard bike WEEKLY
judgement on used to race pace Run; steady pace & learning to return to
intervals good form. base pace following
DISTANCE:
effort. 68 KM
NOTES If you struggle with While this session Use the 1-arm drills to Track sessions a Make sure to Practice with
kicking, you may may be done iron out left/right great for pacing, and continuously breath gearing to find and
break up your lengths outside on a flat imbalance and help working on speed out under water, maintain a steady
with breaststroke & loop; it's a good your breath to your development. Aim to avoid holding your cadence/rhythm so
free style leg kicks, one for the weaker side. Ensure match or better breath. Remember you can control your
which will also work turbo/indoor trainer the lead arm is kept in times from the head position; eyes effort.
different muscles. too. position out in front. previous attempt at down. Settle into a run
this session. pace quickly.
Keep sets of the Practice set up in
same distance similar transition so you can
times. save valuable time
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WEEK 8 GOALS
Two months in you'll be
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY able to maintain harder
efforts for longer and
Strength & Strength & more consistently.
SESSION Swim Bike Rest Run Bike
Run Swim
If you've not already;
DURATION 2.5 km 25 km 45 min/5 km 60 min/2.5 km 9 km 45 km start thinking about
hydration and fuelling
INTENSITY Drill/Pacing Intervals Hills TT Steady Hills for longer rides and
SESSION Swim: 5 km Warm up Strength: Strength: Run: Steady state ride perhaps experiment
Session #7 @RPE 4-5 Program 2a Program 2b Long steady run with some hills with various drinks/gels
DETAILS
@RPE 5-6 included. Maintain if you're planning to
1 min @RPE 5 Run: Swim: Pace should be kept steady cadence and take them come race
6 min @RPE 6 Session #1 Session #8 well within comfort. rhythm. Pace day.
1 min @RPE 7 Focus on being able judgement on hills.
1 min @RPE 8 to hold pace for the Day-to-day as well as
1 min @RPE 9 whole duration of recovery nutrition may
the run. be worth considering to
Repeat as many make sure you’re
times through until recovered fully from
you reach 23 km. each session.
2 km @RPE 4
Outdoor option:
50 min as:
5 min @RPE 5
5 min @RPE 7
KEY FOCUS Holding harder Adjusting and Run: Aim to better times Speed & Run form and Pace judgement on
efforts for longer. holding speed & from last time you did consistency steady pacing. hills WEEKLY
Shorter sprints for recovery from this session DISTANCE:
speed development efforts
89 KM
NOTES When using Remember RPE 6 is New strength program, If you’re using a This will give you a Riding uphill
paddles, while they your sustainable take time to get used to swim watch or pace good idea of where increases strength,
are good for moderate pace, the moments before you clock, you should be your base pace lies but learning to
strength work; they then building up increase difficulty too able to see after two months of descend confidently
also slow your through to RPE 8 much. improvements in training. This will will be valuable to
cadence so that you being your threshold your speed and your help you pace and safe riding and a
can focus on stroke pace (Race pace) ability to hold that plan your longer fast time.
technique a little with RPE 9 being speed for longer. runs for the rest of
more too. unsustainable for the program.
much longer than 1
min
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WEEK 9 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY "Time Trial" week. This
is an opportunity to test
Swim & Strength & how far you've come
SESSION Swim Bike Rest Swim Brick and get an idea of
Run Run where you'll be setting
your race target pace.
DURATION 2.5 km 20 km 2 km/10 km 45-60 min/5 km 1 km 25 km/5 km
INTENSITY Drill/Intervals TT Intervals/Steady Track Open Water Negative split Any new kit you're
planning to use should
SESSION Swim: 1 km warm up Swim: Strength: Swim: Complete the first be use in training to test
Session #7 @RPE 5 Session #4 Program 2a First open water half of each it; new goggles (tinted
DETAILS
swim of the discipline at a for open water),
Swim the first 1 km Once warmed up Run: Run: program. steady tempo, trainers, elastic laces,
of the main set as a using your pace Aim to run at your Session #1 You’re first goal is to building into your bike shoes, tri suit etc.
straight Time Trial to from previous fastest sustainable Aim to hit the 800s ensure proper race pace for the You need to make sure
give you a race session aim to hit pace. For 10 km at 5 secs per lap wetsuit fitting, and last half. it all fits and works
pace time. This will your threshold faster than the spend some time RPE 6-8 where you need it.
be a good progress speed for the rest of @RPE 8 1600, and the 400s getting used to the
marker. the distance. another 3-5 seconds water which may be Open water
The resume the per lap quicker. colder earlier in the competency will be a
second km as the warm down, easy BUT; each repeated season. massive factor in your
normal intervals leg spin afterwards distance must be Cover the distance comfort, confidence and
breakdown. for a couple consistent. aiming to swim will count come race
minutes. smoothly, keeping a day
good technique.
KEY FOCUS Head position when Maintaining intensity Best effort ‘test’ to see Pace yourself so Water Steady building into
breathing, arm with minimal change how well you’re that you’re able to acclimatisation, Threshold pace WEEKLY
position in pace. progressing. increase on the Stroke adaptation & DISTANCE:
shorter distances breathing
70.5 KM
NOTES When breathing aim This should be done This might be currently Pacing and strength Add in some Play with position on
to keep one eye in on a flattish route. slower than where you work. Improving sighting practice, bars for flat &
the water, and keep Alternatively, this plan to be in 6 weeks, your ability to run at getting better at this climbing. Use gears
your lead hand out may also be done but it will give you a higher speeds will will pay off on race to keep your pedal
in front until your on a turbo trainer, rough idea of you increase your run day. Practice cadence smooth.
recovery arm is on WATT bike or gym progress and if your fitness but also give breathing to your Learning to run a
the way forward. bike. The idea is to target time is realistic your more ability to weaker side, in case negative split out of
test how well you push yourself you need to on race transition will help
can hold a goal race towards the later day. with pacing.
pace. stages of a race.
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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 & Strength & be use in training to
SESSION Swim Bike Rest Swim Bike test it; new goggles
Run Run (tinted for open water),
trainers, elastic laces,
DURATION 2.5 km 25 km 10 km 60 min/5.5 km 1.5 km 50 km bike shoes, tri suit etc.
You need to make sure
INTENSITY Drills/Intervals Intervals Steady state Fartlek Open Water Hills it all fits and works
Swim: Incremental set: Strength: Strength: Swim: Head out on a where you need it.
SESSION
Session #8 Program 2a Program 2b Further developing route, aiming to
DETAILS Open water
8 km @RPE 5 open water keep your average
Count strokes per 8 km @RPE 7 Run: Run: confidence and work effort: competency will be a
length as a way of 8 km @RPE 8-9 Sub-max effort steady Fartlek; random skills. @RPE 6 massive factor in your
keeping your run. intervals made up Spend time fitting comfort, confidence
technique in check; if 1 km cool down @RPE 6 on a route of your wetsuit properly If you like you can and will count come
you have to increase choosing. Your plan some hills into race day
your strokes, you’re Increasing work Aim to keep a average pace Take time to your route for some
losing efficiency, or rate and learning to comfortable good run should still be acclimatise to the harder work Practice getting the
fatiguing. pace near/above form with minimal around @RPE 6 water. Then get a intervals. suit on, getting it wet
threshold. changes in HR. You with time spent feel for what it’s like (inside) in the water,
can do this as an off- between RPE 5-9 in the suit; allowing warming and getting
If you’re doing this road run too, with the buoyancy to used to it quickly so
set outside where minimal undulation. assist you, relax that come race day it’s
the ground naturally your stroke and all routine.
varies, then try to focus on breathing.
make your average Start to add sighting Consider goggle
HR higher by 5-10 into your strokes choice for
beats every 10 km. every 2-4 breaths. weather/lighting
conditions.
KEY FOCUS Pace replication Pace control, Holding a steady Adding some fun Open water Pacing & running
between sets of knowing what’s pace, finishing as into training but confidence, hard off the bike WEEKLY
same distance. easy and what’s strong as you started. also learning to breathing and DISTANCE:
hard. return to base pace sighting
following effort. 94.5 KM
NOTES When breathing aim While this session Ensure you warm up Your average pace If you can join a Good pacing on
to keep one eye in may be done prior to running; foam should be similar to group, this may help hills is important to
the water, and keep outside on a flat rolling & mobility work an aerobic (RPE 6- you with confidence maintain optimal
your lead hand out in loop; it's a good to allow better run 7) run but with lots and receive some race pace, too easy
front until your one for the form. of variation in coaching points. and you lose time,
recovery arm is on turbo/indoor trainer speed. This can be to hard and you’ll
the way forward. too. a good session to be slower on the
Counting stroke per if you’ve an 8-10km do with a friend, flats.
length is a good way training loop you since you can take
of spotting efficiency can aim to take off turns to call sprints,
and fatigue. a minute+ each or efforts.
time.
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WEEK 11 GOALS
As the volume reaches
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY this level you should
really feel the
Swim & Strength & endurance
SESSION Swim Bike Rest Swim Brick
Run Run improvements.
DURATION 2.5 km 30 km 2 km/7.5 km 60 min/5 km 1.5 km 30 km/5 km Focus on your ability to
hold higher efforts for
INTENSITY Drills/Intervals Hills Intervals/Track Tempo OWS longer
SESSION Swim: Using a hilly route or Swim: Strength: Swim: Option 1:
Session #7 one with at least Session #5 Program 2b Continuing with your Split into two mini- Use hills sessions to
DETAILS focus on power and
one good climb that open water bricks of 15k/2.5k
takes >3 min to Run: Run: adaptation; and do twice control
ascend. Session #3 Steady pace, below Practice sighting, through, for more
Mix up between threshold: and adapting your transition practice Keep improving open
seated and standing Sets of the same @RPE 7 stroke to a wetsuit and more speed water skills &
climbing, keeping distance should be and open water; work confidence
rhythm. Get used to repeated at the same Slow your cadence
descending too. speed/time. Consider and working with the Option 2: Throw in a quick
this when you set off. buoyancy of the Complete through transition practice after
Aim to beat times from suit. once at race pace. your OWS; getting
previous attempts at Break your swim wetsuit off asap while
this session. down into some still moving, running
time spent adapting after a swim.
then finish with a 4-
500 m hard effort.
@RPE 7
KEY FOCUS Pace control and Climbing, Hold form, and ensure Focus on run form Open water Set at race pace.
being able to repeat descending, times are repeated on and posture. Aim to adaptation & skills Running well off the WEEKLY
pace of each set. maintaining rhythm shorter sets. keep 1 km slips as bike.
similar as possible.
DISTANCE:
84.5 KM
NOTES While aiming to If you've not a hilly The longer set should Ensure you’re Focus on controlling Experiment with
swim hard on the route you can do be closer to your goal hydrated and your breathing as different positions
shorter efforts, also plan a 5-8 km loop race pace. The shorter perhaps practice this is often first to on the bike; hoods,
try to maintain good around 1 particular sets should be faster. with any energy go open water as drops etc., aiming to
alignments and form hill and rep around products you’re it’s colder. be more 'aero'
in the water since that. planning to use on Swimming with a where it counts.
losing technique will race day. group can build
make you slower. confidence
swimming with
others, like you’ll
have to on race day
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Week 12 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY This is your largest
volume week, so
Strength & Strength & ensure you allow
SESSION Swim Bike Rest Swim Bike sufficient fuelling and
Run Run recovery/sleep.
DURATION 2.5 km 35 km 60 min/10 km 60 min/5 km 2 km 60 km Stick to the increases
INTENSITY Drills/Intervals Intervals Steady state Track Open Water Hills in distances as best
you can, and where it
SESSION Swim: 5 x 5 intervals: Strength: Strength: Continue to work on Steady state ride fits.
Session #8 Program 2a Program 2b swim prep; wetsuit with some efforts
DETAILS
10 min warm up fit, warming up dry- and/or hills The more familiar
@RPE 5 Run: Run: side, getting included. Maintain session in the program
@RPE 6-9 Session #1 acclimatised quickly, steady cadence should be seeing
5 min @RPE 6 and warming up and rhythm to keep noticeable
5 min @RPE 8-9 Break this run down within a couple of a constant work improvements. If
into 4 x 2.5 km efforts, minutes, as this is rate on climbs and you’re happy to do so
Repeat until 3-5 km planning to run each what you will have flat. you can tweak
to go then warm block at the following on race day. sessions e.g. swims to
down @RPE 4-5 intensity: If you have access work on weaker areas
1 – RPE 6 Work in some harder to your race course, like drills or sprints.
Outdoors: 2 – RPE 8 efforts in to the later you could do a
Plan a route where 3 – RPE 7 part of the session. recon ride (2 laps).
you can complete a 4 – RPE 9
similar workout;
e.g. loops or out-
and-back.
KEY FOCUS Body position, High intensity Pace judgement & Match or better Open water skills. Maintaining steady
rotation through the efforts & recovery finishing strong time from the last Swimming at harder RPE 6-8 WEEKLY
hips time you did this efforts DISTANCE:
track session
114.5 KM
NOTES Your kicking should This may be Working at RPE 9 The strength 1 arm drills aid Being able to ride
be already feeling performed on a towards the end of a program should be rotation & stroke your race route give
better, but still keep turbo or outside, run will feel very getting easier and efficiency are good you more
body position in mind whichever is tough, but will be you should be focus point for open confidence on
and legs high in the convenient good practice for race increasing your water adaptation. descents & corners.
water. Think about day, as well as mental weights/times of You can also pace
rotation through the prep for working hard. each exercise. judge climbs and
hips & forearm look for prevailing
position on catch. wind direction etc.
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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 & Strength & your last tough one
SESSION Swim Bike Rest Swim Brick before you begin to
Run Run taper down.
DURATION 2.5 km 30 km 2 km/10 km 45 min/5 km 1.5 km 35 km/7.5 km Speed work and pacing
Intervals/neg. is key
INTENSITY Drills/Intervals Mixed effort Fartlek 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 #9 ride on a naturally Session #6 program 2a 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
some harder Run: Run: fitting, lubricant, and etc. need on race day.
“fartlek” style Complete this run as a Fartlek; random use your tri-suit
efforts. negative split, but intervals made up underneath. Bike: warm up over If you've got any new
Pick a route where keeping intensity on a route of your Practice your the first couple of shoes for race day,
you can practice moderate. Aim to choosing. Your sighting and start to km then build into start to wear them in
longer aerobar/drop complete the second average pace play around with RPE 8+ now,
efforts to work hard half quicker than the should still be speed work.
in a lower position first. around @RPE 6 Run: Run strong off
with time spent If you can swim with the bike for the first
@RPE 5-7 between RPE 5-9 a friend or in a 2 km then settle into
group, it is good an easier pace.
practice for race
day conditions
KEY FOCUS Holding form over Simulating holding a Swim: Test yourself on Adding some fun Swimming an Bike: Race pace
longer distance. pace in a race with the l400’s to see how into training but also accurate course effort WEEKLY
Using paddle work to shorter higher well you perform tired. learning to return to and holding pace in Run: work hard for DISTANCE:
strengthen stroke efforts like base pace following open water 2 km then slow to
hills/overtaking effort. steady pace. 93.5 KM
NOTES Final fitness push. Take adequate This is a high volume If you haven't Your average pace Even though we Prep you bike as
The hard work you do water & fuelling with day, if possible plan already start should be similar to want to try and race you intend to on
here will fine tune you. the session with a thinking about an aerobic (RPE 6- at a steady pace, race day; bottles,
your race fitness. Use good gap in between. recovery massage. 7) run but with lots mixing up your nutrition, spares etc.
shorter efforts to work Make sure to eat and With the volume of of variation in speed will simulate Field test all your
hard and longer drink enough before training you're doing speed. This can be fatigue or being out planned equipment
efforts to refocus on and after these your body will thank a good session to of breath and help and transition
technique. sessions. you for a little do with a friend, you learn to cope strategies.
maintenance. since you can take with it.
turns to call sprints,
or efforts.
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Week 14 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The last high volume
week before we start to
Strength & bring the distance
SESSION Swim Bike Run Rest Swim Bike down.
Run
DURATION 2.5 km 25 km 10 km 60 min/5 km 2 km 50 km By the end of this week
you will have a good
INTENSITY Drills/Intervals Intervals Steady state Tempo Open Water Hills idea of your race plan
Swim: Indoors: Run: Strength: Swim: Steady state ride and be able to set a
SESSION realistic target and
Session #7 3 km Warm up, @RPE 6-7 Program 2b Run through a prep with some hills
DETAILS plans your pacing and
progressing as if race day; get included. Maintain
intensity. Steady effort, keep it Run: your suit on in plenty steady cadence nutrition strategy
@RPE 5-8 aerobic and run over Session #1 of time, fit it properly. and rhythm. Pace around this.
a route of your Warm up on land, judgement on hills.
1 min @RPE 5 choosing. If you’re off- then get in and Make sure you have all
6 min @RPE 6 road or on a hilly acclimatise and the equipment you
1 min @RPE 7 route, pace yourself to warm up within 2 need, and any last-
1 min @RPE 8 keep effort in the similar minutes minute purchases are
1 min @RPE 9 correct zone. (what you’ll have on tested in training over
race day) then do a race distance at least.
Repeat until 2-3 km practice start and
to go, then cool swim race distance.
down @RPE 4 Use remaining
distance for sprints.
Outdoors:
Fartlek ride with
longer efforts
KEY FOCUS You should be Holding threshold Focus on run form, Working above Swim: Working at Pace judgement on
swimming these pace for longer posture and finishing race pace race pace. hills WEEKLY
efforts as your best feeling strong. DISTANCE:
pace so far in this
program. 94.5 KM
NOTES You should be getting Being able to work Steady effort at a If you like you can Final race pace Good pacing on
near your best times above and below below max pace, do each segment of prep. Polishing off hills is important to
over 100 & 200 m, your threshold/race focusing on holding the same distance your technique and maintain optimal
but the real show of pace and then form and keeping as a negative split, race pacing. race pace, too easy
fitness, will come return to working each km the same trying to beat the Practice some open and you lose time,
when you are able to there is a useful effort level or HR. time of the last water race starts. to hard and you’ll
replicate this pace in skill for racing on segment by 1-2 be slower on the
open water courses with seconds. flats.
challenging terrain
or technical
segments.
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WEEK 15 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Brining the volume
down and working on
Swim & speed will let your body
SESSION Swim Bike Rest Strength Swim Brick start to recover while
Run acting as a last surge
for your peak fitness
DURATION 2 km 30 km 2 km/7.5km 60 min 1.5 km 20 km/3 km
INTENSITY Drill/Interval TT Intervals/Track Steady Open water Everything should be
aimed at setting up
SESSION Swim: Preferably outside Swim: Strength: If you like you can Race day your race plan.
Session #4 on a route you know Session #5 Your program do this session as a simulation:
DETAILS
well and can ride choice straight 1 km swim Use all your kit and NB; All plans need to
hard safely. Aim to Run: Which even TT. Otherwise break practice how you'll be flexible, this is a
complete the ride at Session #1 program you feel is it up into lay it out come race critical stage in training
race intensity. more effective for shorter/faster day. and if you feel over
RPE 7-8 you. Keep the efforts. Where ever Bike & Run @RPE fatigued you must rest.
weights/repetition you feel you stand 7-8 working on your
If weather allows, the same but only to gain the most, pacing and trying to
use race kit as well: complete around based on how your settle into your run
Shoes, 2/3 of the total sets. training has gone. as soon as you can
socks/sockless? Allocate more time off the bike. Work
Trisuit to flexibility and If swimming with a on transition time
Sunglasses foam rolling group, practice
starts, drafting &
turning buoys in
close proximity
KEY FOCUS Maintaining stroke Sustained race Speed, pacing, Flexibility, Distance, breathing, Transition speed,
count per length pace consistency sighting, pace. pacing WEEKLY
when working hard DISTANCE:
66 KM
NOTES A good sign that keep hydrated and Use the shorter sets to Keeping your Make sure your Everyone lays out
you’re holding your note your intake, really push out your muscles working, warm up routine is transition slightly
efficiency is that practice nutrition maximum sustained but more in place, so you can differently. Find
you’re stroke count strategy efforts over each importantly keeping be ready to work at what works for you
per length stays the distance. them mobile and race pace from the and practice it; e.g.
same. recovering will be gun. race belt, elastic
important for being 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. The
SESSION Swim Bike Run Run Swim RACE DAY focus here is to
(Mobility) maintain your peak
while allowing recovery.
DURATION 1.5 km 15 km 2.5 km 30 min 1 km 750 m 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 before0hand 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
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
100 m x 2 @RPE 9 Add in some bursts a time. gentle 1 km run tempo, but not quite
2-4 minute efforts. RPE 5-7 @RPE 5-6 to keep race pace. If you’ve travelled to an
100 m warm down RPE 5-7 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. 72.5 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, apply a slower arm revolution breath. You must relax completely to be able to execute this drill, relax your chest,
so that each arm is completing a full stroke before the other arm begins the next neck and jaw and focus on a very slow exhalation. Alternate between breathing
stroke. Complete a full stroke with your Right arm, holding your Left arm in a forward patterns to simulate the unpredictability of open water swimming.
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. Continue to do FIST DRILL: Close your hands like fists and swim normal front crawl. This takes
this resisting the temptation to begin the next stroke too soon. A handy tip is to use away the paddle action of your hand and you will need to concentrate on the position
a kickboard or pull buoy and hold this in the leading hand and exchange hands of your forearm to be used to pull you through the water.
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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Strength & Conditioning Session 1A Strength & Conditioning Session 1B
Warm Up Warm Up
Flexibility/Movement Duration Notes Flexibility/Movement Duration Notes
30-45 Roll over back, especially lower, to ease off Foam roller; Back 30-45 roll over back, especially lower, to ease off
Foam roller; Back sec connective tissue & increase mobility
sec connective tissue & increase mobility
30-45 Roll ITBs to release tension in connective Foam roller; ITB 30-45 Roll ITBs to release tension in connective
Foam roller; ITB sec tissue that may inhibit knee/hip movement
sec tissue that may inhibit knee/hip movement
30-45 Rolling calf’s, especially Achilles, can aid Foam roller; Calf’s 30-45 Rolling calf’s, especially Achilles, can aid
Foam roller; Calf’s sec ankle flexibility and recovery from training
sec ankle flexibility and recovery from training
Kneeling hip flexor 30-45 Gently driving hips into stretch, with arms Kneeling hip flexor 30-45 gently driving hips into stretch, with arms
stretch sec overhead to feel stretch in hips & torso stretch sec overhead to feel stretch in hips & torso
Hamstring 'track 8-10 From "start" position to semi-standing while Hamstring 'track 8-10 from "start" position to semi-standing while
stretch' reps holding foot, until stretch it felt, in hamstring stretch' reps holding foot, until stretch it felt, in hamstring
Main Set Main Set
Exercise Sets Reps Tempo Rest Weight Exercise Sets Reps Tempo Rest Weight
Side plank; from knees 2-3es 45sec static 20sec BW Front plank (from toes or knees) 2-3es 45sec static 20sec BW
Front plank on stability ball (knees or Dead bug 2-3 16-20 Slow 20sec BW
2-3 16-20 Slow 20sec BW
toes)
Laying on side leg raise 2 20 Slow 20sec RB
Tube walking 2 20 Slow 20sec RB Hamstring curl on stability ball 2-3 8-10 Slow 30sec BW
2 leg glute press w/foot on step 2-3 12-15 Slow 30sec BW Lateral lunge, alternating sides 2-3 20 Slow 30sec BW
Stability ball wall squat 2-3 12-15 Slow 30sec BW Resistance band pull over on
2-3 12-15 Slow 30sec BW
stability ball
Laying over stability ball, arm raise 2-3 12-15 Slow 30sec BW
Kneeling press up 2-3 Max Slow 30sec BW Stability ball chest press 2-3 Max Slow 30sec BW
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Strength & Conditioning Session 2A Strength & Conditioning Session 2B
Warm Up Warm Up
Flexibility/Movement Duration Notes Flexibility/Movement Duration Notes
30-45 Roll over back, especially lower, to ease off 30-45 Roll over back, especially lower, to ease off
Foam roller; Back Foam roller; Back
sec connective tissue & increase mobility sec connective tissue & increase mobility
30-45 Roll ITBs to release tension in connective 30-45 Roll ITBs to release tension in connective tissue
Foam roller; ITB Foam roller; ITB
sec tissue that may inhibit knee/hip movement sec that may inhibit knee/hip movement
30-45 Rolling calf’s, especially Achilles, can aid ankle 30-45 Rolling calf’s, especially Achilles, can aid ankle
Foam roller; Calf’s Foam roller; Calf’s
sec flexibility and recovery from training sec flexibility and recovery from training
Kneeling hip flexor 30-45 Gently driving hips into stretch, with arms Kneeling hip flexor 30-45 Gently driving hips into stretch, with arms
stretch sec overhead to feel stretch in hips & torso stretch sec overhead to feel stretch in hips & torso
Hamstring 'track 8-10 From "start" position to semi-standing while Hamstring 'track 8-10 From "start" position to semi-standing while
stretch' reps holding foot, until stretch it felt, in hamstring stretch' reps holding foot, until stretch it felt, in hamstring
Main Set Main Set
Exercise Sets Reps Tempo Rest Weight Exercise Sets Reps Tempo Rest Weight
Side plank from toes 2-3es 45sec static 20sec BW Front plank (from toes or knees) 2-3es 45sec static 20sec BW
Stability ball roll outs from knees 2-3 16-20 Slow 20sec BW Dead bug 2-3 16-20 Slow 20sec BW
Tube walking 2 20 Slow 20sec RB Laying on side leg raise 2 20 Slow 20sec RB
1 leg glute press w/foot on step 2-3 12-15 Slow 30sec BW
Walking lunges 2-3 20 dynamic 30sec BW
Split squat (with weights if too
2-3 12-15 Slow 30sec BW Lateral lunge to balance 2-3 12-15 Slow 30sec BW
easy)
Laying over stability ball; Resistance band pull over on stability
2-3 12-15 Slow 30sec BW 2-3 12-15 Slow 30sec BW
dumbbell row ball
Kneeling press up 2-3 Max Slow 30sec BW Stability ball chest press 2-3 Max Slow 30sec BW
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