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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 |
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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
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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
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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
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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
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| |
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 |
