This training programme is designed for triathletes training for an Olympic-distance event - not surprisingly, a good level of fitness is a huge advantage. If you're already able to swim 200m in one go, ride your bike for 30 minutes and run for 15 minutes, then you are ready to undertake the programme we've put together.
Introduction To Schedule | Guide To Swim Drills | Guide To Effort Levels | Race-Day Preparation
Week 1
Total hours: 4
MON Warm-up: swim 200m (L1); drills: 8 x 25m (R20); main set: swim 6 x 100m (L4, R30); cool down: swim 200m (L1)
TUE Bike 45 mins (L4)
WED Run 30 mins (L3)
THU Warm-up: swim 200m (L1); drills: 8 x 25m (R20); main set: swim 6 x 100m (L4, R30); cool down: swim 200m (L1)
FRI Day off
SAT Bike 45 mins (L4)
SUN Run 30 mins (L3)
Week 2
Total hours: 4:30
MON Warm-up: swim 200m (L1); drills: 8 x 25m (R20); main set: swim 8 x 100m (L4, R30); cool down: swim 200m (L1)
TUE Gym circuits session: strength and core workout, 60 mins
WED Run 40 mins (L3)
THU Warm-up: swim 200m (L1); drills: 8 x 25m (R20); main set: swim 8 x 100m (L4, R30); cool down: swim 200m (L1)
FRI Day off
SAT Bike 60 mins (L4)
SUN Run 45 mins (L3)
Week 3
Total hours: 6
MON Warm-up: swim 200m (L1); drills: 8 x 25m (R20); main set: swim 12 x 100m (L4, R30); cool down: swim 200m (L1)
TUE Bike 60 mins (L4)
WED Run 40 mins as hilly as you can (L6 up and down, L3 flats [recovery jog])
THU Warm-up: swim 200m (L1); drills: 8 x 25m (R20); main set: swim 6 x 200m (L4, R30); cool down: swim 200m (L1)
FRI Day off
SAT Bike 75 mins (L4)
SUN Run 60 mins (L3)
Week 4
Total hours: 5:30
MON Warm-up: swim 200m (L1); drills: 8 x 25m (R20); main set: swim 12 x 50m (L8, R45); cool down: swim 200m (L1)
TUE Gym circuits session: strength and core workout, 60 mins
WED Run 30 mins flat (20 mins L3, 10 mins L6)
THU Warm-up: swim 200m (L1); drills 8 x 25m (R20); main set: swim 10 x 75m (L7 build to L10, R45); cool down: swim 200m (L1)
FRI Day off
SAT Brick session: bike 60 mins (L4) then transition to run 15 mins (L4)
SUN Tech session: transition training - swim to bike
Week 5
Total hours: 5:40
MON Warm-up: swim 300m (L1); drills: 6 x 25m (R20); main set: swim 12 x 100m (L3, R15); cool down: swim 100m (L1)
TUE Bike 60 mins (20 mins L4, 6 x [2 mins L8, 1 min L2], 20 mins L3)
WED Run 40 mins as hilly as you can (L6 up and down, L3 flats [recovery jog])
THU Warm-up: swim 200m (L1); drills: 6 x 25m (R20); main set: swim 5 x 300m (L5, R30); cool down: swim 100m (L1)
FRI Day off
SAT Bike 60 mins (hilly L3 to L4)
SUN Run 60 mins (L3)
Week 6
Total hours: 6
MON Warm-up: swim 300m (L1); drills: 6 x 25m (R20); main set: swim 16 x 100m (L3, R15); cool down: swim 100m (L1)
TUE Gym circuits session: strength and core workout, 60 mins
WED Run 50 mins flat (10 mins L3, then 4 x [4 mins L7, 3 mins L2], 10 mins L3)
THU Warm-up: swim 200m (L1); drills 6 x 25m (R20); main set: swim 4 x 400m (L5, R45); cool down: swim 100m (L1)
FRI Day off
SAT Bike 75 mins (flat L3 to L4)
SUN Run 60 mins (L3 hilly)
Week 7
Total hours: 6:15
MON Warm-up: swim 300m (L1); drills: 6 x 25m (R20); main set: swim 8 x 200m (L3, R20); cool down: swim 100m (L1)
TUE Bike 60 mins (20 mins L4, 10 x [1 min L9, 1 min L2], 20 mins L3)
WED Run 60 mins as hilly as you can (L6 up and down, L3 flats [recovery jog]
THU Warm-up: swim 200m (L1); drills 6 x 25m (R20); main set: swim 4 x 400m (L5, R45); cool down: swim 100m (L1)
FRI Day off
SAT Bike 90 mins (hilly L3 to L4)
SUN Run 45 mins (L3)
Week 8
Total hours: 6:30
MON Warm-up: swim 300m (L1); drills: 6 x 25m (R20); main set: swim 20 x 75m (L8, R45); cool down: swim 100m (L1)
TUE Gym circuits session: strength and core workout, 60 mins
WED Run 60 mins flat (20 mins L3, 20 mins L6, 20 mins L3)
THU Warm-up: swim 200m (L1); drills 6 x 25m (R20); main set: swim 10 x 75m (L8, R45); cool down: swim 100m (L1)
FRI Day off
SAT Brick session: bike 60 mins (L6) then transition to run 30 mins (L6)
SUN Tech session: transition training - bike to run
Week 9
Total hours: 5:40
MON Warm-up: swim 200m (L1); drills: 6 x 25m (R20); main set: swim 5 x 50m (L9, R30), 10 x 100m (L5, R15), 5 x 50m (L7, R30); cool down: swim 100m (L1)
TUE Bike 70 mins (20 mins L4, 15 x [1 min L9, 1 min L2], 20 mins L3)
WED Run 40 mins flat (10 mins L3, then 10 x [1 min L9, 1 min L2], 10 mins L3)
THU Warm-up: swim 200m (L1); 4 x 25m (L8, R20); main set: swim 2 x 750m (L6, R60); recover, then drills 4 x 25m (R20). Cool down: swim 100m L1
FRI Day off
SAT Bike 60 mins (L4)
SUN Run 60 mins (L3 hilly)
Week 10
Total hours: 4:15 (and the race!)
MON Warm-up: swim 200m (L1); main set: swim 4 x 75m (L9); recover, then swim 6 x 150m (L8, R45); cool down: swim 100m (L1)
TUE Bike 60 mins (20 mins L4, then 10 x (1 min L8, 1 min L2), 20 mins L3)
WED Run 30 mins (L3)
THU Warm-up: swim 100m; main set: swim 2 x [200m (L4), 100m (L5), 50m (L6) (R30); cool down: swim 100m (L1)
FRI Day off
SAT Bike 20 mins (L3) then run 10 mins (L3, including 3 - 4 sprints, 6 secs L8)
SUN RACE
