INVEST IN YOUR HEALTH

AND YOUR WEALTH

12-week
Sprint training plan
for intermediate triathletes [Link]
Key notes
Please find below a 12-week ‘intermediate’ standard Sprint distance triathlon training plan to help you prepare for your event.

• This 12-week training plan is designed to get a triathlete through a Sprint distance triathlon. It is not a complex or hugely time-consuming programme, but it will get you to the finish line in
competitive shape.
• In order to be able to complete the training you should have a reasonable level of fitness at the start of the training. A prerequisite would be that you can swim 400m continuously, you can cycle for
45 mins and run for 30 mins.
• The training sessions can be completed in a number of locations. The swim sessions are all designed for in a pool, 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 some time 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 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.
• 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.
• Throughout the training plan the term ‘brick’ is used. This workout refers to the stacking of two disciplines during the same workout, one after the other with minimal to no interruption in between.
• Sometimes your busy life will get in the way of your training, we recommend that you don’t try and make up missed sessions, just simply resume your plan on the current day.

[Link]

2
Relay teams
Please read the information below to learn how you can adapt this training programme for the members of your team.

• The programme is designed to get a single triathlete through a Sprint distance triathlon. If you are completing a single discipline as part of a team then you will be able to do additional sessions of
your given sport.
• The pattern of training for each team member should follow a similar form to the attached programme; manipulating the reference, intensity and length of sessions over the course of the
programme, but focusing on your relevant discipline.
• Each member of your team should aim for around 3-4 sessions per week of their particular discipline, However consider the experience level of each team member and the sport they’re doing. For
example; swimming may be less damaging on the body, compared to running which has more impact. And swimming has a lot of skill elements to it which may need longer to practice.
• All team members should include a strength training element into their programme to improve performance and help reduce the chances of injury. Training together as a team in these sessions can
make the sessions fun and keep you all motivated.
• Also, even though you may be training for a single discipline, it doesn’t mean you cannot use another sport as a form of ‘cross-training’ exercises or purely for enjoyment. This again, can cross over
into some team training.

[Link]

3
WEEK 1 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY During the first week
you’re just trying to
SESSION Swim Bike Run Rest Strength and Run Swim Bike
build your training into
DISTANCE 1.5km 10km 3km 45 mins/1.5km 1.2km 15km your daily routine.
INTENSITY Drills/Intervals Steady state Steady state Steady state Drills/Intervals Mixed effort
Use this time to get
SESSION 200m Warm up 5 mins @RPE 4-5 “Just run”, @ Strength: 200m warm up RPE 5-7 back into training and
DETAILS 200m drill (25m fist Complete distance RPE 5-6 trying to Programme 1A 300m (kick 25m/ 5km @RPE 5 think about where you
drill/25m FS x 6) @RPE 5-6 maintain steady Free 50m x 4) 5km @RPE 7 know you need to make
400m @RPE 6 maintaining steady pace; note pace/ Run: @RPE-6/7 3 x 200m 5km @RPE 5 improvements from
300m @RPE 7 pace; noting speed/ speed 100m cool down your last race/season.
200m @RPE 8 time
100m @RPE 9 Use times from these
100m cool down early sessions as bench
marks for when you
increase distance and
intensity later on.
KEY FOCUS Body position, Getting the legs Getting into running, Starting strength Body position, Getting used to WEEKLY DISTANCE:
arm position when moving establishing a programme. Finding comfort in the water being on your bike 30KM
beginning stroke baseline a steady pace
NOTES Adding in a little If you’ve not already, Make a note of your First strength It’s all about getting Short session with
speed variation to look at getting a pace/speed during session of the started, getting mixed efforts, vary
get your heart rate bike fit. This is about these sessions as a programme; focus in the water and the terrain if you like
working more than being reference of your on technique and switching on those
quick, a proper fit speed for a given execution of the swimming muscles
can help prevent effort movements
injuries

[Link]

4
WEEK 2 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Building on the first
week slightly, but not
SESSION Swim Bike Run Rest Strength and Run Swim Bike
too much, so as to allow
DURATION 1.5km 12km 4km 45 mins/2km 1.5km 17.5km recovery.
INTENSITY Drills/Intervals Steady state Steady state Tempo Drills/Intervals Fartlek
Pace judgement and
SESSION 200m warm up 5 mins warm up @ 3 mins @RPE 5 Strength: 200m warm up 5 mins warm up @ acquiring times for
DETAILS 200m drill (fist drill RPE 5 Rest of distance @ Programme 1B 300m (kick 25m/ RPE 4-5 completing distances
25m/FS 25m x 4) Rest of ride @RPE RPE 6-7 Free 50m x 4) etc.
Main set: 6-7 Run: 3 x 200m @RPE 6 Then:
200m pull buoy @ Hard tempo @RPE 3 x 100m @RPE 7 ride the rest of the Getting to know the
RPE 7 7-8 100m cool down distance holding a weights needed for
100m free style @ steady pace, but each exercise on the
RPE 6 adding in short to strength programme.
(repeat 3 times) medium bursts of
2 x 50m @RPE 8 effort made up as
100m cool down you go. This can
be on a hill, or a
1-2km section of
uninterrupted road
where you can
practice riding hard
KEY FOCUS Forearm position Maintaining steady Good running form Pacing and altering Body position and Working at WEEKLY DISTANCE:
during stroke, pace and foot strike speed kicking efficiency threshold and below 38.5KM
rotation through
hips when using pull
buoy
NOTES Focusing on arm Session may be Building slightly Strength training is Kicking work will aid Learning to vary
position at the done on indoor on the run, aim to valuable for making body position and the pace on the
front of the stroke, trainers where keep the form and you more ‘robust’, rotation through bike will keep
encouraging you practical, however technique the same. but exercises must the hips which will training interesting.
to pull more with don’t ignore value of Adjust speed where be performed propel a better Random intervals
your forearm as a getting out on the need be correctly; focus stroke. Shorter will also lead to
paddle will improve bike on technique. Run efforts will introduce improvements in
efficiency and should be short and speed work your fitness
speed. Do not kick sharp
when using the pull
buoy, focus on the
rotation

[Link]

5
WEEK 3 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Consistency; keep the
routine going. Modify
SESSION Swim Bike Run Strength Rest Swim Brick
session timings to fit
DURATION 1.5km 15km 4km 45-60 mins 1.8km 15km/1.5km your schedule if need
be or if you find one
INTENSITY Drills/Intervals Intervals Steady state Drills/Intervals Tempo
session fatigues you for
SESSION 200m warm up 2.5km @RPE 5 ‘just run’ Strength: 200m warm up First brick session; another too much.
DETAILS 200m drills (50m 2.5km @RPE 8 RPE @6-7 Programme 1A 100m catch up drill focus on a steady
kick/50m FS x2) 2.5km @RPE 6 main set paced ride @RPE 6 As the bike distance
400m pull buoy and 2.5km @RPE 8 2 x 300m @RPE 6 increases, try to
Paddles @RPE 6 2.5km @RPE 6 (30 secs rest) Aim to run off the maintain speed and
150m x 4 (100m @ 2 x 200m @RPE 7 bike and settle into form.
RPE 7/50m @RPE 9) (45 secs rest) tempo pace @RPE 7
100m cool down 4 x 100m @RPE 8 Vary handle bar/grip
(30 secs rest) position when you ride
100m cool down to optimise your body
position for the type of
road/gradient you’re on.
KEY FOCUS Leg and head Pacing; holding an Run posture, form Execution and Holding form while Running well off the WEEKLY DISTANCE:
position in the effort for given time and holding pace posture during working hard bike 37.8KM
water, rotation and being able to exercise
replicate that effort
NOTES Continue to think Pace control; having The focus of this Third week in, the As you do shorter/ Think about how
about body position, the ability to switch run should be exercises should faster efforts it can you set up your
in particular pace based on feeling comfortable start to get easier as be easy to loose brick; from home,
rotation and less perceived effort with the distance, your body begins to technique focus. or bike in the car
dependence on your will be a key skill in focusing on your adapt. Keep paying So try to keep your etc. have stuff ready
legs. Keep straight pacing in a race posture and run attention to good form, even when so you can go from
and rotate through form, finishing body position working hard bike to run quickly.
the hips feeling strong This first one is
just a short run to
introduce the idea
of brick work into
training

[Link]

6
WEEK 4 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY One month in you’ll
be starting to feel
SESSION Swim Bike Run Rest Strength and run Swim Bike
improvements in fitness
DURATION 1.8km 15km 5km 45 mins/2.5km 2km 20km from training.
INTENSITY Drills/intervals Intervals Steady state Tempo Drills/Intervals Mixed effort
Stick to the increases in
SESSION 200m warm up 5 mins @RPE 5 RPE 6-7 Strength: 200m warm up Ride at a steady distances as best you
DETAILS 300m drill (1 arm 5 mins @RPE 8 Programme 1B 300m drill (kick 25/ pace @RPE 5-7 can, and where it fits.
drill 25m/FS 25m/1 FS 50m x 4) focusing on using
arm drill/25 FS x 3) Repeat until within Run: 600m (200m pull different grips/ Use the brick sessions
2 x 200 pull buoy the last km then Tempo run at best buoy/100m FS x2) positions on the to practice transition
and paddles @ drop to RPE 4 for pace 200m @RPE 7-8 bars. If you’re speed also; laying out
RPE 6 cool down 3 x 150m @RPE 8 thinking about new kit as you might in a
200m x 4 @RPE 8 (30 secs rest) bike fit/aero bars, race and aim to go from
(45 secs rest) 150m @RPE 9 now is the time. one to the other as
100m cool down 100m cool down Experiment more quickly as possible.
with gears to find
out where you feel
more comfortable
KEY FOCUS Arm position, Pace judgement and Holding steady pace Learning to run at Body position, Working your body WEEKLY DISTANCE:
rotation and speed working at higher throughout pace and maintain it rotation through the in the aero position 46.3KM
work efforts hips
NOTES Paddle work should This may be Steady effort at a The strength Your kicking should If you’re not used to
be done without performed on a below max pace, programme should be already feeling it, being more aero
losing technique, turbo or outside, focusing on holding be getting easier better, but still keep can take its toll on
so slow stroke rate whichever is most form and keeping and you should body position in your body
down and focus on convenient each km the same be increasing your mind and legs high
form and power speed. If your form weights/times of in the water. Think Spending time in
suffers then slow each exercise about rotation training practicing
the pace through the hips will allow you to do
it more come race
day

[Link]

7
WEEK 5 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Increasing fitness and
working on pacing by
SESSION Swim Bike Strength and run Rest Strength Swim Brick
introducing more varied
DURATION 1.8km 17.5km 45 mins/5km 60 mins 2 km 15km/3km set lengths in the pool
with a mix of drills and
INTENSITY Drills/intervals Intervals Negative split Tempo Drill/intervals Tempo
speed work.
SESSION 200m warm up 2.5km blocks @: Strength: Strength: 200m warm up Steady 15km ride When doing two
DETAILS 300m drill (1 arm RPE 5 Programme 1A Programme 1B 300m drill (kick 25/ @RPE 6-7, taking strength sessions in
drill 25m/FS 25m/1 RPE 6 FS 50m x 3) it easy for first km. a week you might be
arm drill/25 FS x 3) RPE 7 Run: Run: 600m (200m pull finish ride in good sorer, so bear this in
RPE 8 1 km @RPE 6 Tempo run at best buoy/100m FS x2) form mind when you do your
200 pull buoy and RPE 6 2 km @RPE 7 pace 100m x 3 @RPE 8-9 other sessions. Expect
paddles @RPE 6 RPE 7 2 km @RPE 8 (30 secs rest) Try to run hard off your normal RPE to
200m x 4 @RPE 8 RPE 8 150m x 3 @RPE 7-8 the bike, straight be a little slower when
(45 secs rest) (45 secs rest) into sub-max race fatigued. Listen to your
100m cool down Light spin to cool 100m cool down pace body.
down for a few mins
after RPE 7-8
KEY FOCUS Arm position, Finding your Good form on all Posture, form, Body position, Maintaining pace on WEEKLY DISTANCE:
rotation and speed threshold exercises. Pace technique, posture rotation through the bike. Running hard 42KM
work control to increase hips off the bike
speed while able to
sustain
NOTES Single arm drills will If you judge this Getting up to Where exercises Second time Think about body
show you if you’ve right you should speed quickly will are starting to feel through this position; use of
a weaker side. Keep feel on the limit of be important for easier, increase the distance should drops or aero bars,
this in mind and sustainable effort on running well off time or resistance feel a little easier. getting comfortable
focus on improving RPE 8, but without the bike, hence the you’re using, or Keep the pacing there
any weakness. Keep dropping. This will shorter warm up reduce the rest time of same distance
one eye in the water be around your race distance here, from intervals consistent Run hard off the
while turning head intensity which you build as good practice for bike to get used to
to breath maintaining speed ‘jelly legs’

[Link]

8
WEEK 6 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Start thinking about
suitable hydration for
SESSION Swim Bike Strength and run Rest Strength Swim and run Bike
longer sessions and
DURATION 2.4km 20km 60 mins/5km 60 mins 1.5km/3.5km 20km practicing race nutrition
in your longer rides.
INTENSITY Kick and intervals Fartlek Track/intervals Tempo Open water Hills
SESSION 200m warm up Begin with 5 mins Strength: Strength: First open water Plot a hilly ride With the inclusion of
DETAILS 400m drill (kick 50/ of steady effort Programme 1A Programme 1B session of the with some varying hills and intervals this
FS 50m x 4) riding @RPE 5 then programme; keep it gradient. Practice week, the key here is;
600m (200m pull complete the rest Drills; foot strike, simple in and out of saddle pacing. Learning to
buoy/100m FS x2) of your ride as a grape vines, side climbing to find control your speed to a
400m FS ‘build’ Fartlek session; add steps Re-focus on body your rhythm and desired pace, working
each 100m; RPE in random intervals 400m warm up position, controlling also get comfortable to a particular RPE,
6,7,8,9 on hills, long 1600m @RPE 6 breathing and on the descents and learning to climb
150m x 2 @RPE 6-7 straights or if with 1000m @RPE 6-7 sighting hills effectively will help
(45 secs rest) friends try to sprint 800m @RPE 7-8 you maintain a higher
100m x 4 @RPE 8-9 away from each 800m @RPE 7-8 Run: average speed come
(30 secs rest) other 400m cool down Short and sharp race day.
100m cool down easy effort effort, after a few
If you’re doing this hundred meters to
on a turbo trainer/ settle in, run @RPE
indoors, perhaps use 7-8
music to ride hard
off different points
in the song
KEY FOCUS Leg position high Learning to judge Drills, speed work Increasing volume Relaxing in the Climbing, WEEKLY DISTANCE:
in the water, speed and control speed/ and pace judgement from previous water, breathing, descending, rhythm 52KM
judgement on effort sessions sighting
intervals
NOTES If you struggle Fartlek training is Track sessions are Take care with Make sure to Hills get easier when
with kicking, you a great way to get a fantastic tool newer exercises, continuously you do hills. Learn
may break up your the fitness benefits for speed work making sure you’re breathe out under to tackle them and
lengths with breast from intervals and pace control. happy with them water, avoid holding you’ll race a lot
stroke and free style without the need Learn to go by feel before pushing too your breath. easier. In saddle or
leg kicks, which will for structure. And to improve pace hard Remember head out, find a rhythm
also work different it better replicates judgment come race position; eyes down. that works for you
muscles race efforts day If you like you can
run right off the
swim to replicate an
Aquathlon

[Link]

9
WEEK 7 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY ‘Time Trial’ week. This is
an opportunity to test
SESSION Swim Bike Strength and run Rest Strength Swim Brick
how far you’ve come
DURATION 2.8km 22.5km 60 mins/5km 60 mins/4km 2km 20km/3.5km and get an idea of
where you’ll be setting
INTENSITY Drill/Intervals Intervals Track/interval Open water
your race target pace.
SESSION 150m warm up Long steady vs Strength: Strength: Acclimatisation to Double brick session
DETAILS 300m drill (kick 25/ short hard intervals: Programme 2A Programme 2B the wetsuit, water to adapt to quick If you’re considering
FS 50m x 4) clarity, temperature transitions and things like elastic
400m x 4 @RPW 5km @RPE 5 Run: etc switching sports: laces in your shoes,
6-7 (45 secs rest) 2.5km @RPE 8 400m warm up or perhaps running
100m x 4 @RPE 7-8 5km @RPE 5 1600m @RPE 6 Practice sighting, 10 km bike @RPE 6 without socks to
(30 secs rest) 2.5km @RPE 8 1000m @RPE 6-7 learning how it feels 2 km run @RPE 6 improve transition
50 x 6 @RPE 8-9 ( 5km @RPE 5 800m @RPE 7-8 to swim in a wetsuit, 10 km bike @RPE 7 time, then practice this
25 secs rest) 2.5km @RPE 8 800m @RPE 7-8 learn to let it help 2 km run @RPE 7 now to give you time
100m cool down 400m cool down you to get used to it. The
easy effort same goes for any new
race kit like a tri suit or
shoes.
KEY FOCUS Head position when Aim to be consistent Pacing, recovery, Increasing intensity/ Getting in your Pacing and running WEEKLY DISTANCE:
breathing, arm with your efforts speed work, foot duration of exercises wetsuit and hard off the bike 50KM
position through both sets strike experiencing open
water
NOTES When breathing aim By now you should Be consistent with After 8 weeks you Try breaking your Wherever you’re
to keep one eye in know your speeds at your sets so that should be noticing swim down into 3-4 doing this session,
the water, and keep different intensities, each set is the same a difference in sets and focus on set up your
your lead hand out so stick to them distance are done at your strength. little bits of your equipment so you
in front until your here as best you can a similar pace Increase intensity, technique at a time can switch between
recovery arm is on but maintain good disciplines as
the way forward technique quickly as you can

[Link]

10
WEEK 8 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Final prep for any race
kit; you won’t want to
SESSION Swim Bike Strength and run Rest Strength Swim and run Bike
change much after this
DURATION 2.8km 22.5km 45 mins/8km 60 mins 2km/6km 30km point.
INTENSITY Drill/intervals Intervals Track/intervals Open water Mixed effort
Race pacing and
SESSION 150m warm up 2.5km splits as: Strength: Strength: Acclimatisation to Head out on a ride particularly transition
DETAILS 300m drill (kick 25/ RPE 4 Programme 2A Programme 2B the wetsuit, water with varied terrain practice would be
FS 50m x 4) RPE 6 clarity, temperature where you know useful; after OWS
400m x 4 @RPW RPE 7 Run: etc you’ll get a mix of session practice getting
6-7 (45 secs rest) RPE 8 400m warm up fast flat and some wetsuit off ASAP.
100m x 4 @RPE 7-8 RPE 7 Main set: Practice sighting, climbs. Ride at a
(30 secs rest) RPE 6 1 x 1200m @RPE 6 learning how it feels steady pace adding Test out any “pre-race
50 x 6 @RPE 8-9 RPE 7 3 x 400m @RPE 8-9 to swim in a wetsuit, in the odd burst nutrition” meals, like
(25 secs rest) RPE 8 Repeat three times learn to let it help on a climb or your dinner or breakfast
100m cool down RPE 5 with 45 secs rest you favourite flat bit before the brick session
between sets to see how you feel and
perform.
400m warm down
KEY FOCUS Head position when Aim to be consistent Pacing, recovery, Increasing intensity/ Getting in your Using your gears to WEEKLY DISTANCE:
breathing, arm with your efforts speed work, foot duration of exercises wetsuit and maintain effort 69KM
position through both sets strike experiencing open
water

NOTES When breathing aim By now you should Be consistent with After 8 weeks you Try breaking your Experiment with
to keep one eye in know your speeds at your sets so that should be noticing swim down into 3-4 different positions
the water, and keep different intensities, each set is the same a difference in sets and focus on on the bike; hoods,
your lead hand out so stick to them distance are done at your strength. little bits of your drops etc., aiming
in front until your here as best you can a similar pace Increase intensity, technique at a time to be more ‘aero’
recovery arm is on but maintain good where it counts
the way forward technique

[Link]

11
WEEK 9 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY As the volume
reaches this level
SESSION Swim Bike Run Rest Strength and run Swim Brick
you should really
DURATION 3 km 30 km 6 km 7.6 km 2 km 25km/5km feel the endurance
improvements.
INTENSITY Drills/intervals Hills/intervals Hills Track/intervals Open water
SESSION 200m warm up Using a hilly route Run a hilly route Strength: Depending on size Hard Brick session Focus on your ability to
DETAILS 200m drill (Kick or one with at least or do reps of 1 hill Programme 2B of swim loop you’ve with negative split. hold higher efforts for
25m/FS 25m x4) one good climb that as part of a short access to; aim to Aim to set off at longer.
200m drill (Fist takes >3 mins to loop. Aim for 5-8 Drills: break this down into below your race
25m/FS 25m x 4) ascend; climbs within the Foot strike, side 3-4 blocks; pace until you’re Use hills sessions to
300m drill (1 arm Mix up between session; focus on steps, high knees, 1) warm up; focus on warmed up then focus on power and
25m/FS 25m/1 seated and standing strong ascents and grape vine breathing and stroke ride at just below control.
arm/25 FS x 3) climbing, keeping controlling descents. 400m warm up 2) Shorter efforts @ threshold
800m @RPE 6-7 rhythm. Get used to RPE 6-8 1600m x 2 @RPE 6 RPE 7-8 Keep improving
400m @RPE 7-8 descending too. 800m x 2 @RPE 8 3) 750m @RPE 7 Try to run quickly open water skills and
2x 200m @RPE 7-8 If completing this While outdoor 400m x 4 @RPE 9 4) remainder; off the bike and confidence.
4x 100m @RPE 8-9 session inside on a running will 200m x 4 @RPE 10 sighting and maintain a good
100m cool down turbo trainer/gym create a more breathing race pace. Start
bike then treat as realistic training just below your
an intervals session environment, sustainable pace
with hard efforts to treadmills are useful until 2km in, then
replicate hills for when short on run the last 3km
time, poor weather hard
etc. However
treadmills cannot
replicate downhill
running which is an
essential skill
KEY FOCUS Pacing between Climbing, Form and technique. Pacing, speed work, Longer distance in Race pace test. Use WEEKLY DISTANCE:
short and long descending, Holding pace, foot strike open water, sighting, gears and positions 79KM
efforts maintaining rhythm pacing on hills faster pacing on the bars to be
efficient. Practice
race fuelling
NOTES After a short drill If you’ve not got Aim to hold your This is a great Focus on controlling Experiment with
set you will be being access to a hilly pace on hills, so opportunity to your breathing as different positions
doing a short, long route you can plan you’ll have to work develop your this is often first on the bike; hoods,
then short swim a loop around 1 harder, then control speed and get your to go if you’re new drops etc., aiming
set. Use these to particular hill and the decent smoothly muscles used to to open water. to be more ‘aero’
practice different rep around that. Aim working harder. Remember to keep where it counts. If
race paces for 6-10 reps in a Be consistent with your head down you’re planning to
session pacing sets of same to improve body race without socks;
distance position practice it here

[Link]

12
WEEK 10 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY This is a high volume
week for running and
SESSION Swim Bike Strength and run Rest Strength Swim and run Bike
your last tough one
DURATION 2.8 km 25km 45 mins/8 km 60 mins 2 km/5km 25km before you begin to
taper down.
INTENSITY Drills/intervals Intervals Track/intervals Tempo Open water Negative split
SESSION 150m warm up Split into 5km Strength: Strength: Longer steady As a good pacing Speed work and pacing
DETAILS 100m drill (kick blocks: Programme 2A programme 2B duration swimming; drill ride this are key.
25m/FS 25m x2) RPE 4-5 run through wetsuit session so that
200m drill (fist RPE 7-8 Run: Run: fitting, lubricant, you complete the Start to think about
25m/FS 25m x 4) RPE 5-6 Drills 500m warm up use your tri-suit second half faster how much fluid you’re
300m drill (1 arm RPE 7-8 400m warm up before setting into underneath. Practice than the first. You using in training as a
25m/FS 25m/1 RPE 5-6 Main set: a high/steady pace your sighting and can either ride a predictor of what you’ll
arm/25 FS x 3) 1x 1200m @RPE 6 just above your race start to play around loop where enough need on race day.
750m @RPE 6-7 3x 400m @RPE 9 pace for the rest of with speed work laps will add up, or
400m x 2 @RPE 7-8 (repeat 3 times the run use an out-and-back
200m x 2 @RPE 7-8 through) time trial where you
(paddle and pull 400m warm down turn around at half
buoy) distance and aim to
100m cool down get back to the start
quicker than you got
to half-way
KEY FOCUS Sustained pace Holding a higher Pacing and speed Speed work and Getting in your WEEKLY DISTANCE:
during longer effort pace for longer work. Be consistent pushing into peak wetsuit and 72KM
with each effort fitness experiencing open
water

NOTES After the drill set, With longer harder If you’ve got any If you haven’t Strength sessions Even though we Prep your bike as
the focus will be efforts like these new shoes for already start here are now key in want to try and race you intend to on
on pacing over make sure to keep race day, start to thinking about keeping your body at a steady pace, race day; bottles,
different distances; hydrated, take note wear them in now, recovery massage. mobile and working mixing up your nutrition, spares etc.
increasing speed of how much water similarly if you’re With the volume muscles that you’ll speed will simulate Field test all your
and effort you’re using as this using elastic laces of training you’re be relying on fatigue or being out planned equipment
will help you set out practice running in doing your body will of breath and help and transition
your race hydration them when running thank you for a little you learn to cope strategies
hard maintenance with it

[Link]

13
WEEK 11 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Bringing the volume
down and working on
SESSION Swim Bike Run and swim Rest Strength Swim Brick
speed will let your body
DURATION 1.5km 21km 5km/1km 60 mins 1.5km 15km/5km start to recover while
acting as a last surge
INTENSITY Drill/interval Mixed effort Track/sprint Open water
for your peak fitness.
SESSION 200m warm up As a final pace Run: Strength: Aim to split this Race day simulation:
DETAILS 300m drill (Kick checker, split his Drills Your programme session down into a Use all your kit and Everything should be
50m/FS 50m x 3) ride up into 3 x 1000m x 5 RPE choice whichever warm up of around practice how you’ll aimed at setting up
400m pull buoy 7 km blocks of 5-8 negative split, programme you feel 400m where you lay it out come race your race plan.
300m drill (1 arm incremental effort, running each one a is more effective work on sighting, day
25m, 2 arm, 25, 1 starting easy and few seconds quicker for you. Keep the and relaxing your NB; All plans need to be
arm 25, FS 25m x3) ending up at race that the last weights/repetition stroke and breathing Bike and run @RPE flexible, this is a critical
400m @RPE 7 intensity. the same but only 7-8 working on your stage in training and if
200m @RPE 8 7km @RPE 6 Swim: complete around Then do a 750m pacing and trying to you feel over fatigued
100m @RPE 10 7km @RPE 7 100m warm up 2/3 of the total sets. timed effort to get settle into your run you must rest.
100m warm down 7km @RPE 8 200m x 4 @RPE 8 Allocate more time an idea of your race as soon as you can
100m warm down to flexibility and pace. off the bike. Work
foam rolling Then warm down on transition time
over 350m focusing
on technique again
KEY FOCUS Pacing and speed Pace control Speed, pacing, Flexibility Distance, breathing, Transition speed, WEEKLY DISTANCE:
work consistency sighting pacing 50KM

NOTES By now you should Keep hydrated and Bringing the Keeping your By now you’re Everyone lays out
feel how much note your intake, volume down you’re muscles working, hopefully feeling transition slightly
easier the drills practice nutrition working on but more more comfortable differently. Find
feel and directly strategy importantly keeping in your wetsuit. At what works for you
how they feel in them mobile and the end of each and practice it; e.g.
your stroke. Your recovering will be session also practice race belt, elastic
pacing too should important for being removing it quickly laces, nutrition
be getting more at your best on the too
consistent race day

[Link]

14
WEEK 12 GOALS
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The hard work is done,
nothing you can do
SESSION Swim Bike Run Rest Strength and (Run) Swim Race Day
now will make you fitter.
DURATION 1km 15km 2.5km 30 mins/1km 1km 750m/20k/5k So the focus here is
to maintain your peak
INTENSITY Sprints Mixed efforts Mixed efforts
while allowing recovery.
SESSION 200m warm up Final pre-race check; Run at a steady Just do the WARM Relaxed effort swim, The hard work is
DETAILS 3x 200m @RPE 8 ride a steady effort pace focusing on UP/Flexibility part of loosening off with a over, stick to what Keep the sessions high
100m @RPE 9 with some short your form and your routine ONLY. few short bursts. you know in training. quality with good pace
100m warm down harder bursts. keeping a light foot Race hard, race well work.
RPE 5-7 strike. Add in short If you’re feeling RPE 5-7 and have fun!
burst of harder good head out for Reduced volume/
efforts for a little bit a gentle 1 km run @ distance will allow for
at a time. RPE 5-6 to keep you adaptation/recovery.
RPE 5-7 loose
KEY FOCUS Speed, pacing How the bike feels Run form Flexibility, recovery Stay relaxed WEEKLY DISTANCE:
46KM

NOTES With all the training This is your pre-race This distance should If possible book a Nice short session Do your best!
under your belt, you bike check; is all in feel very easy now massage to loosen off. You
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 session in open
you need? After the finish water to practice
ride, clean the bike warm up and race
and give the tyres a start and wetsuit
once over removal practice

[Link]

15
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 I am sweating heavily
9 Very hard: This is hurting and I can only hold this effort for up to five minutes
10 Extremely hard: I am absolutely flat out and this is sprinting. I will need to stop after 30 seconds

[Link]

16
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 propulsion. You must PULL: Swim standard Front Crawl holding a pull buoy between your thighs. Concentrate on the
kick from the hips using a straight leg action. Concentrate on pointing your feet behind you and power needed to complete the full stroke without any kick being applied. You must be strict to not
having floppy and flexible ankles. Engage your core to keep your hips elevated. When using the use any kick doing this. Do not speed your stroke up to compensate for the lack of a leg kick.
kickboard aim to keep the board horizontal by applying a small amount of pressure down on the
board thus raising your chest. You can either keep your head up or pop your face into the water to
simulate the correct body position. You can use fins to help with your kick if necessary. ZIPPERS: Swim standard Front Crawl, as your arm is beginning its movement up the body trail your
thumb up from the thigh, past the hip and into towards the arm pit before allowing the hand to exit
the water and reach forwards. This encourages a high elbow exit from the water as well as keeping
SIDE KICK: Hold the kickboard in one hand and keep that hand outstretched in front of your head your recovery arm in close proximity to the body.
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 end of the pool with floppy and flexible
ankles. Engage your core to keep your hips elevated. You should keep your face pointing down to PADDLES: Wear hand paddles to apply greater resistance to the water through each stroke. This
the bottom of the pool only turning your head sideways to breathe. You can use fins to help with promotes greater strength through your arms and shoulders. To use paddles properly ensure that
your kick if necessary. you have the correct size paddle for your hand, then when using you must enter the water with the
fingers pointing down to the 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 full
DEAD MAN FLOAT: Push off the wall keeping your arms in front of the head then when you begin use of the paddle.
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. Concentrate on body and head position, keep
your head facing down with the chin slightly tucked inwards to your chest and push your chest POLO-SIGHTING: Introduce some open water skills to your pool swim with this drill. When turning
out down towards the floor. The hips should gently break the surface of the water. If you become your head to breathe also turn your head forwards to look in front of you. When trying to look
stationary, simply do a few arm strokes to gain momentum again. forwards activate a strong stroke that will allow you to bring your shoulders higher out of the water.
Do not do every breath, start with every four breaths and work up to every eight. 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 squeezed in between your
arms. Concentrate on keeping the arms straight and long. HYPOXIC BREATHING: Swim standard Front Crawl and concentrate on the number of strokes per
breath. Begin with your normal breathing pattern and then gradually try to increase by one stroke
at a time, building to a maximum of seven strokes per breath. You must relax completely to be able
CATCH-UP: When swimming a standard Front Crawl technique apply a slower arm revolution so to execute this drill, relax your chest, neck and jaw and focus on a very slow exhalation. Alternate
that each arm is completing a full stroke before the other arm begins the next stroke. Complete a between breathing patterns to simulate the unpredictability of open water swimming.
full stroke with your right arm, holding your left arm in 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. Continue to do this resisting the temptation to begin the next stroke too
soon. A handy tip is to use a kickboard or pull buoy and hold this in the leading hand and exchange
hands between strokes. If you struggle to maintain body position doing this drill hold a pull buoy
between your thighs.

[Link]

17
Strength and conditioning session 1A Strength and conditioning session 1B
Warm up Warm up
Flexibility/Movement Duration Notes Flexibility/Movement Duration Notes
Foam roller; back 30-45 secs Roll over back, especially lower, to ease off Foam roller; back 30-45 secs Roll over back, especially lower, to ease off
connective tissue and increase mobility connective tissue and increase mobility
Foam roller; ITB 30-45 secs Roll ITBs to release tension in connective tissue that Foam roller; ITB 30-45 secs Roll ITBs to release tension in connective tissue that
may inhibit knee/hip movement may inhibit knee/hip movement
Foam roller; calf’s 30-45 secs Rolling calves, especially Achilles, can aid ankle Foam roller; calves 30-45 secs Rolling calves, especially Achilles, can aid ankle
flexibility and recovery from training flexibility and recovery from training
Kneeling hip flexor stretch 30-45 secs Gently driving hips into stretch, with arms overhead Kneeling hip flexor stretch 30-45 secs Gently driving hips into stretch, with arms overhead
to feel stretch in hips and torso to feel stretch in hips and torso
Hamstring ‘track stretch’ 8-10 reps From ‘start’ position to semi-standing while holding Hamstring ‘track stretch’ 8-10 reps From ‘start’ position to semi-standing while holding
foot, until stretch is felt, in hamstring foot, until stretch is felt, in hamstring
Main set Main set
Exercise Sets Reps Tempo Rest Weight Exercise Sets Reps Tempo Rest Weight
Side plank; from knees 2-3 per side 45 secs static 20 secs BW Front plank (from toes or 2-3 per side 45secs static 20 secs BW
knees)
Front plank on stability 2-3 16-20 Slow 20 secs BW
ball (knees or toes) Dead bug 2-3 16-20 Slow 20 secs BW
Tube walking 2 20 Slow 20 secs RB Laying on side leg raise 2 20 Slow 20 secs RB
2 leg glute press w/foot 2-3 12-15 Slow 30 secs BW Hamstring curl on stability 2-3 8-10 Slow 30 secs BW
on step ball
Stability ball wall squat 2-3 12-15 Slow 30 secs BW Lateral lunge, alternating 2-3 20 Slow 30 secs BW
sides
Laying over stability ball, 2-3 12-15 Slow 30 secs BW
arm raise Resistance band pull over 2-3 12-15 Slow 30 secs BW
on stability ball
Kneeling press up 2-3 Max Slow 30 secs BW
Stability ball chest press 2-3 Max Slow 30 secs BW

[Link]

18
Strength and conditioning session 2A Strength and Conditioning Session 2B
Warm up Warm up
Flexibility/Movement Duration Notes Flexibility/Movement Duration Notes
Foam roller; back 30-45 secs Roll over back, especially lower, to ease off Foam roller; back 30-45 secs Roll over back, especially lower, to ease off
connective tissue and increase mobility connective tissue and increase mobility
Foam roller; ITB 30-45 secs Roll ITBs to release tension in connective tissue that Foam roller; ITB 30-45 secs Roll ITBs to release tension in connective tissue that
may inhibit knee/hip movement may inhibit knee/hip movement
Foam roller; calves 30-45 secs Rolling calves, especially Achilles, can aid ankle Foam roller; calves 30-45 secs Rolling calves, especially Achilles, can aid ankle
flexibility and recovery from training flexibility and recovery from training
Kneeling hip flexor stretch 30-45 secs Gently driving hips into stretch, with arms overhead Kneeling hip flexor stretch 30-45 secs Gently driving hips into stretch, with arms overhead
to feel stretch in hips and torso to feel stretch in hips and torso
Hamstring 'track stretch' 8-10 reps From ‘start’ position to semi-standing while holding Hamstring 'track stretch' 8-10 reps From ‘start’ position to semi-standing while holding
foot, until stretch is felt, in hamstring foot, until stretch is felt, in hamstring
Main set Main set
Exercise Sets Reps Tempo Rest Weight Exercise Sets Reps Tempo Rest Weight
Side plank from toes 2-3 per side 45 secs Static 20 secs BW Front plank (from toes or 2-3 per side 45secs Static 20 secs BW
knees)
Stability ball roll outs from 2-3 16-20 Slow 20 secs BW
knees Dead bug 2-3 16-20 Slow 20 secs BW
Tube walking 2 20 Slow 20 secs RB Laying on side leg raise 2 20 Slow 20 secs RB
1 leg glute press w/foot on 2-3 12-15 Slow 30 secs BW Walking lunges 2-3 20 Dynamic 30 secs BW
step
Lateral lunge to balance 2-3 12-15 Slow 30 secs BW
Split squat (with weights if 2-3 12-15 Slow 30 secs BW
Resistance band pull over 2-3 12-15 Slow 30 secs BW
too easy)
on stability ball
Laying over stability ball; 2-3 12-15 Slow 30 secs BW
Stability ball chest press 2-3 Max Slow 30 secs BW
dumbbell row
Kneeling press up 2-3 Max Slow 30 secs BW

[Link]

19