TRAINING

TRAINING PLAN - WEEKS 1 TO 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 – TIME TO GET STARTED! OUR PLAN BEGINS ON A MONDAY, BUT YOU CAN START ON ANY DAY OF THE WEEK
SWIM BIKE RUN BIKE REST DAY SWIM BIKE
750m 20km 6 x 1km Repeat 5 x 200m 30-40km
time trial time trial vigorous; • moderate; 5 x moderate on a
• • 45secs rest 3km 200m TT pace; flat route
Swim as hard Bike as hard as vigorous 30secs rest;
as sustainably sustainably SWIM 1km 200m
possible for possible easy moderate
the distance • 1 x 300m
moderate; 2 x •
• Record time No rest RUN TT
Record time 150m hard; 3 x
100m vigorous; between sets
5km time trial;
6 x 50m hard; run as hard as
40secs rest possible;
between reps record time

WEEK 2 – HAVING COMPLETED TIME TRIALS IN WEEK 1, USE THE RESULTS TO SET THE INTENSITY FOR ALL FUTURE INTERVALS
SWIM BIKE RUN BRICK REST DAY SWIM BIKE
10 x 100m 4 x [4mins TT 8 x 800m TT Repeat 3 x 200m 40km
TT pace; pace/1min easy] pace; 40secs • moderate; 5 x moderate on a
30secs rest • rest between 10min 200m TT pace; flat route
between each 2mins easy reps bike vigorous 30secs rest •
rep • • between reps; Include 2 x
3 x [3mins TT SWIM 4min 200m 8km efforts
RUN pace/1min easy] run moderate moderate TT pace
4 x 300m
• moderate; •
6-7km easy; 2mins easy RUN
treat like a increase pace 90secs rest
recovery run • for final 100m; between reps 3 x [1km
2 x [2mins TT 20secs rest easy/1km TT
pace/1min easy] between reps pace]

WEEK 3 – DOUBLE DAYS CONTINUE AND SHOULD BE COMPLETED WITH PLENTY OF RECOVERY IN BETWEEN
SWIM BIKE RUN BRICK REST DAY SWIM BIKE
10 x 100m 4 x [4mins TT 8 x 800m Repeat 3 x 200m 40km
TT pace; take pace/1min easy] TT pace; • moderate; 6 x moderate on a
25secs rest • 30secs rest 12min 150m TT pace; flat route
between reps 2mins easy between sets bike vigorous 20secs rest •
• • between sets; Include 3 x
RUN 3 x [3mins TT SWIM 5min 200m 6km efforts
pace/1min easy] run moderate moderate TT pace
6-7km easy; • 4 x 350m •
treat like a 2mins easy moderate; 90secs rest
recovery run increase pace RUN
• between reps
2 x [2mins TT for final 100m; 3 x [1km
pace/1min easy] 20secs rest easy/1.2km TT
between reps pace]

WEEK 4 – WHERE POSSIBLE, DO THE SWIM SESSIONS IN OPEN WATER AND FOCUS ON KEY SKILLS
SWIM BIKE RUN BRICK REST DAY SWIM BIKE
8 x 100m 4 x [3mins TT 6 x 800m Repeat 3 x 200m 30km
TT pace; pace/2mins TT pace; • moderate; 6 x moderate on a
40secs rest easy]; 2mins 40secs rest 12min 150m TT pace; flat route
between reps easy between sets bike vigorous 20secs rest •
• • between reps; Include 1 x
RUN 3 x [2mins TT SWIM 5min 200m 10km effort TT
pace/2mins run moderate moderate pace
4-5km easy; easy]; 2mins 3 x 400m •
treat like a easy moderate;
recovery run increase pace
90secs rest RUN
• between reps
2 x [1min TT for final 100m; 3 x [1km
pace/2mins 20secs rest easy/1.2km TT
easy] between reps pace]

96 / / June 2017
 8 WEEKS TO SPRINT

TRAINING PLAN - WEEKS 5 TO 8

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 5 – DON’T FORGET TO REFUEL PROPERLY IN BETWEEN THE ‘DOUBLE DAY’ SESSIONS
SWIM BIKE RUN BIKE REST DAY BRICK BIKE
10 x 100m Repeat 5 x 1km moderate; Repeat 3 x 1km 40km
TT pace; • 8 x 600m TT • open-water moderate on a
20secs rest 6mins TT pace; 30secs 10mins swim flat route.
between reps pace/1min rest between moderate/ • •
easy reps; 1km 2mins TT 6km run Include 3 x
RUN • moderate pace/ • 8km efforts TT
Practise riding 3mins easy Aim to swim at Pace
6-7km SWIM
easy; treat like in an aero a moderate
a recovery run position 1,500m; switch pace followed
pace between by a vigorous
vigorous and run
easy each 100

WEEK 6 – ALWAYS INCLUDE A GOOD 4-5MIN WARM-UP AND 3-5MIN COOL-DOWN FOR ALL SESSIONS
SWIM BIKE RUN BIKE REST DAY SWIM BRICK
5 x 150m TT Repeat 5 x 1km moderate; Repeat 3 x 1,500m 25km bike
pace; 15secs • 8 x 600m TT • • •
rest between 7mins TT pace; 25secs 10mins Include 2 x 5km run
reps; 8 x 50m pace/1min easy rest btw reps; moderate/ 400m efforts •
sprint; 15secs • 1km moderate 2mins TT at faster-than-
rest between Bike moderate
Practise riding pace/ race pace then run at
reps SWIM •
in an aero 3mins easy desired race
position 3 x 400m easy; Focus on pace
RUN EASY increase pace improving
6-7km easy; for final 100m; ‘sighting’ by
treat like a 20secs rest btw swimming with
recovery run reps head up

WEEK 7 – YOUR FINAL BIG TRAINING WEEK, WHICH ALSO INCLUDES AN ALMOST RACE-DISTANCE BRICK SESSION
SWIM BIKE RUN BIKE REST DAY RUN BRICK
5 x 150m TT Repeat 5 x 1km moderate; Repeat 3 x 3-4km 750m open-
pace; 15secs • 8 x 600m TT • easy water swim;
rest between 7mins TT pace; 20secs 10mins • 20km bike;
reps; repeat 8 pace/1min rest between moderate/ Treat like a 2km run
x 50m sprint; easy reps; 1km 2mins TT recovery run •
15secs rest • moderate pace/ Swim at
between reps desired race
Practise riding 3mins easy
in an aero SWIM pace then bike
RUN position as hard as
1,600m; switch possible
6-7km easy; pace between followed by a
treat like a vigorous and short run
recovery run easy each 100

WEEK 8 – THIS WEEK INCLUDES TWO REST DAYS AS YOU TAPER TOWARDS THE ALL-IMPORTANT RACE!
SWIM REST BRICK BIKE REST DAY RUN RACE DAY!
Repeat 6 x Repeat 3 x Repeat 3 x 2-3km 750m swim
• • • easy •
100m 7mins 6mins • 20km bike
TT pace bike vigorous moderate/ Treat like a •
• • 1min TT pace/ recovery run
5km run
40secs rest 3min 3mins easy
between reps run moderate

RUN
4-5km
easy

June 2017 / / 97