Advanced Triathlon Training Schedule

Follow our 12 week triathlon training programme


Posted: 13 June 2006

 
WEEK ONE
WEEK TWO
WEEK THREE
WEEK FOUR
Mon
REST DAY
REST DAY
REST DAY
REST DAY
Tue RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 5-6 x 800m with 200m jog recoveries) RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 4 x 1K with 200m jog recoveries) RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 10-12 x 400m with 200m jog recoveries) RUN 1M easy, 4M fartlek, 1M easy
Wed SWIM 16-20 x 1 length steady, with 10-sec recoveries (time and count strokes for first, then maintain)
Afternoon; CYCLE 30-40 mins steady
Morning: SWIM 12-15 x 2 lengths steady, with 15-sec recoveries (time and count strokes for first, then maintain)
Afternoon: CYCLE 40-50 mins steady
Morning: SWIM 10 x 1 length easy warm-up, 5-10 x 4 lengths steady, with 15-sec recoveries (SWIM with head up to sight end of pool for 5 strokes every other length), 10 x 1 length easy cool-down Afternoon: CYCLE 50-60 mins steady Morning SWIM 8 x 2 lengths easy, 4-5 x 8 lengths steady, with 20-sec recoveries, 2-8 x 2 lengths easy
Afternoon CYCLE 60-70 mins steady
Thu RUN 1hr steady RUN 1hr steady RUN 1hr steady RUN 1hr steady
Fri Morning: SWIM as Wed (up to 10 x 1 length more if able)
Afternoon: CYCLE 30-40 mins steady
Morning: SWIM as Wed (up to 8 x 2 lengths more if able)
Afternoon: CYCLE 40-50 mins steady
Morning: SWIM 8 x 2 lengths easy, 3-4 x (3 x 4 lengths, all with 15-sec recoveries as 1: Swim steady; 2: do 1 length chicken wing, 1 extended stroke, 1 single arm, 1 swim; 3: steady but reduce number of strokes/length), 2-8 x 2 lengths easy CYCLE 50-60 mins steady Morning: SWIM as Wed (up to 2-8 x 2 lengths more if able)
Afternoon: CYCLE 60-70 mins steady
Sat Morning: RUN 1-2hrs slow
Afternoon: CYCLE 30-40 mins easy (further easy riding if desired)
SWIM 20 mins steady non-stop and record time (further easy swimming if desired) SWIM 25 mins steady non-stop and record time SWIM 30 mins steady non-stop and record time (further easy swimmiing if desired)
Sun SWIM 15 mins steady non-stop and record time (further easy swimming if desired) Morning: CYCLE 40-50 mins steady Afternoon: RUN 3M steady Morning CYCLE 50-60 mins steady
Afternoon: RUN 3-4M steady
Morning: CYCLE 60-70 mins steady
Afternoon: RUN 3-4M steady

 
WEEK FIVE
WEEK SIX
WEEK SEVEN
WEEK EIGHT
Mon
REST DAY
REST DAY
REST DAY
REST DAY
Tue RUN 1M easy, then 1-3 x (6 x 200m hard, reduce recovery by 15 secs each time so that rep 1= 90 sec recovery, and rep 6=15-sec recovery), then 1M easy RUN 1M easy, then 8-10 long hills (approx 60 secs) with jog down recovery, then 1M easy RUN 1M easy, then 1-3 x (6 x 200m hard, reduce recovery by 15 secs each time so that rep 1= 90-sec recovery, and rep 6= 15-sec recovery), then 1M easy RUN 1M easy, then 8-10 long hills (approx 60 secs) with jog down recovery, then 1M easy
Wed

Morning: SWIM 8x2 lengths alternating 1 length easy, 1 length drill, then pyramid (1 length hard, l length easy, 2 hard, 2 easy; 2 hard, 3 easy, 4 hard, 4 easy, then back down), then 2-8 x 2 lengths easy
Afternoon: CYCLE 50-60 mins steady

Morning: 8 x 2 lengths easy, then 8 x 1length with 5-sec recoveries, then 4 x 2 lengths with 10-sec recoveries, 2 x 4 lengths with 20-sec recoveries, 1 x 8 lengths with 30-sec recovery, then back down (2 x 4, 4 x 2, 8 x 1), all steady pace
Afternoon: CYCLE 50-60 mins steady

Morning: SWIM 8 x 2 lengths easy (with drills), then 4 x (4 x 2 lengths with 20-sec recoveries, start super slow and increase pace eac repetition) check times and stroke count for each swim, then 2-8 x 2 lengths easy
Afternoon: CYCLE 50-60 mins steady

Morning: SWIM 8 x 2 lengths alternating 1 length easy, 1 length, accelerating, then 10 x 2 lengths alternating 1length steady
Afternoon: CYCLE 50-60mins steady

Thu RUN 1hr steady RUN 45 mins fartlek RUN 1hr steady RUN 45 mins fartlek
Fri SWIM 8 x 2 lengths easy, then 10 mins brisk non-stop and record distance, then 2-8 x 2 lengths easy

Morning: SWIM 30 mins steady non-stop
Afternoon: CYCLE 10 mins easy, then 10 x 1 min hard with 1-min spin recoveries (experiment with different gears to see what leaves you least fatigued), then 10 mins easy

Morning: SWIM 35 mins steady non-stop
Afternoon: CYCLE 10 mins easy, then 7 x 2 min hard with1-min spin recoveries, then 10 mins easy

Morning: SWIM 35 mins steady non-stop
Afternoon: CYCLE10 mins easy, then 1, 2, 3, 4, 5 (optional) mins in hardest gear/max resistance you can mannage (out of the saddle) with 1-min spin recoveries, then 10 mins easy

Sat CYCLE 50-60 mins easy SWIM 8 x 2 lengths easy (with drills), then, 15 mins brisk non-stop and record distance, then 2-8 x 2 lengths easy SWIM 40 lengths steady swim, sprinting first and last 5m of each length SWIM 8 x 2 lengths easy, then 20 mins brisk non-stop and record distance, then 2-8 x 2 lengths easy
Sun RUN 3M steady RUN 3M steady

Morning: CYCLE 75-90 mins steady
Afternoon: RUN 3-4M steady

Morning: CYCLE 75-90 mins steady
Afternoon : RUN 3-4M steady

 
WEEK NINE
WEEK TEN
WEEK ELEVEN
WEEK TWELVE
Mon
REST DAY
REST DAY
REST DAY
REST DAY
Tue RUN 1M easy, then 30 secs hard, 60 secs hard, 90 secs hard, 2 mins hard and back down, with equal-time jog recoveries, then 1M easy RUN 1M easy, then 1-3 x (6 x 250m, reduce recovery by 15 secs each time so that rep 1= 90-sec recovery, and rep 6= 15-sec recovery), then 1M easy RUN 1M easy, then 2-3 x (400m hard/400m steady, 300m hard/300m steady, 200m hard/200m steady, 100m hard/100m steady. Build pace each hard rep and keep running during steady recoveries), then 1M easy RUN 40 mins steady
Wed Morning: SWIM 2-8 lengths easy, then 20 lengths, 16 lengths, 12 lengths, 8 lengths, 4 lengths all steady, and all with 30-sec recoveries, then 2-8 lengths easy. (Ask if you can wear your wetsuit in the pool.)
Afternoon
: CYCLE 90 mins steady
Morning: SWIM 2 x 30 lengths with 3-min recoveries (swim first as steady, second as steady but lengthen stroke - record times and compare)
Afternoon: CYCLE 90 mins steady
Morning: SWIM (in wetsuit and open water) 750m (up to 20 mins) race pace, then tread water for 2 mins, then SWIM back focusing on technique
Afternoon
: CYCLE 10 mins easy, then 4 x 6 mins brisk (race pace) with 1-min spin recoveries (extra 2 mins after rep 4), then 10 mins easy
Morning: SWIM easy 30 mins non-stop, focus on long stroke and economy of effort
Afternoon: CYCLE 10 mins easy, 10 x 1 min hard with 1-min spin recoveries (3 mins extra spinning after rep 5), then 10 mins easy
Thu RUN 1hr steady RUN 5M (miles 2 and 4 build pace steady to hard)
REST DAY
RUN 1M easy, then 5 x 200m strides with 100m recoveries, then 10 x 100m build pace steady to hard with jog back recovery, then 1M easy
Fri Morning: SWIM 2-8 lengths easy (with drills), then 4 x 8 lengths with 1-min recoveries, then 2-8 lengths easy
Afternoon: CYCLE 10 mins easy, then 10 x 2 mins build pace steady to hard with 1-min spin recoveries (2 mins extra spinning after rep 5), the 10 mins easy
Morning: SWIM 2-8 x 2 lengths easy (with drills), then 15 x 4 lengths steady with 30-sec recoveries, then 2-8 x 2 lengths easy
Afternoon: CYCLE 10 mins easy, then 7 x 3 mins hard (alternately in and out of the saddle), all with 1-min spin recoveries (extra 2 mins after rep 4), then 10 mins easy
Morning: SWIM 30 mins steady non-stop
Afternoon: Back to back: 60-75 mins steady CYCLE, then straight into 4M steady RUN
REST or SWIM 20 mins with up to 5 x 4 lengths alternating 2 lengths hard/2 lengths lengthening stroke, recover as required, then 2-8 lengths easy
Sat SWIM 2-8 x 2 lengths easy (with drills), then 10 x 4 lengths alternate normal swim and drill (your choice), then 2-8 x 2 lengths easy SWIM (in wetsuit and preferably open water) Go with a training partner for safety, make sure it's shallow water, acclimatise 5 minutes, then 10 mins continuous swim SWIM 8 x 2 lengths easy (with drills), then 20 lengths time trial, then 3 mins rest, then 5 x 4 lengths with swim and recovery 3 mins total aiming to go faster than time trial pace, then 3 mins rest, then 10 x 2 lengths with swim and recovery 90 secs total aiming to go faster than 5 x 4 length pace, then 2-8 x 2 lengths easy REST or SWIM 20 mins with up to 5 x 4 lengths alternating 2 lengths hard/2 lengths lengthen stroke, recover as required, then 2-8 lengths easy
Sun Back to back: 40-60 minutes steady CYCLE, then straight into 3M brisk RUN Back to back (road or exercise CYCLE): 10 mins easy, then 3-5 x (10 mins brisk CYCLE, then straight into 1K hard RUN, then 2 mins jog or spin recovery), then 10 mins easy Morning: CYCLE 60 mins brisk to hard
Afternoon: RUN 40-60 mins slow
RACE DAY

Key

Bilateral
Breathing to both sides as opposed to sticking to just your preferred side.

Stroke Count
Counting the number of strokes each length (typically 25m) takes. As you become more efficient you take less strokes and go faster.

Cadence
The number of revolutions your legs make per minute (rpm). Typically cycling at a cadence 80 to 95 is most efficient.

Gearing
Combination of the front chainrings (1, 2 or 3 of them) and the rear cassette which is a cluster of cogs numbering between 5 and 10. The bigger the chainring on the front the larger the gear and the harder to pedal, the bigger the cassette at the rear and the smaller the gear and easier to pedal it becomes.

Brick
A run immediately after a bike ride. Bricks are a great way to mix indoor cycling and treadmill running in a gym.

Aerobar
An attachment allowing you to put your forearms in the centre of your handlebars. They narrow your balance base, making them less stable than drops.

Catch ups
Put both hands together on the water in front of you. Pull your left hand down and through the water, keeping your right arm extended. Bring your left arm over until it touches your right, before repeating the stoke with your right arm, while keeping your left extended in front. And so on.

Drops
The lower section of the handlebar which drops your body lower. Bend your elbows and be sure you can still breathe.

NPSB
Non-Preferred Side Breathing  breathing on the side you find most difficult. It s important to breathe out underwater before lifting your head and not bringing the lower eye above the water.

Out and back
Running away from a point for a set distance, and returning faster.

Time Trial
An exact distance raced against the clock to help find out how fast and well-paced you really swim.


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Beginners' Triathlon Training Schedule
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Intermediate Triathlon Training Schedule

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