Guide to the schedule
This schedule is designed for triathletes who have completed at least a sprint-distance triathlon. The training sessions feature various paces: Talking Pace (TP) - while jogging or cycling you could have a conversation with another person; Pause-for-Breath Pace (PFB) - at this pace you could probably string 4-5 words together before pausing for a deeper breath and continuing a conversation. At this pace you are beginning to feel a little flushed and breathing feels deeper; and Can't-Talk Pace (CT) - at this pace talking is not an option. Your breathing is deep and rapid but regular, and your face is no doubt flushed with colour.
The schedule features run and bike sessions as well as conditioning exercises. These concentrate on core strength and overall conditioning (for example, walking lunges and stability-ball push-ups). Consult a qualified personal trainer or a coach for specific exercises relating to your core strength and flexibility.
Weeks 1 - 3
Monday PM: 60-min conditioning session
Tuesday AM: Run 45 mins at TP, include 3 x 8 mins at PFB
Wednesday REST
Thursday Turbo trainer and run session. 10-min warm-up on the turbo trainer, raising effort to PFB pace, 20 mins at PFB on the trainer (85-90 rpm), then 20-min run at PFB. 10-min cool-down on trainer at TP
Friday 60-min run at TP, including 5 x 4 mins at CT, with 5 mins between reps
Saturday Mountain-bike ride at TP (PFB on climbs), 90-120 mins, focusing on gear selection, bike handling and nutrition
Sunday Turbo trainer and run session. 10-min warm-up on the trainer, raising effort to PFB, 4 x (5 mins at CT on trainer/half-mile run at CT), 10-min cool-down on trainer at TP
Weeks 4-7
Monday PM: 60-mins conditioning session
Tuesday AM: Run 45 mins at PFB, including 3 x 8min at CT
Wednesday REST
Thursday Turbo trainer and run session. 10-min warm-up on the turbo trainer, raising effort to PFB, 20 mins at CT on trainer (85-90 rpm), then 10-min run at PFB, 10-min run at CT, 10-min cool-down on trainer at TP
Friday 60-min run at TP, including 5 x 5 mins at CT, with 5 mins between reps
Saturday Mountain-bike ride at PFB (CT pace on climbs) – 90-120 mins, focusing on gear selection, bike handling and nutrition
Sunday Turbo trainer and run session. 10-min warm-up on the trainer, raising effort to PFB, 3 x (10 mins at CT on trainer/run 10 mins at CT, with 5 mins TP on trainer between sets), 10-min cool-down on trainer at TP
Race Week
Monday PM: 45-min conditioning session
Tuesday AM: Run 45 mins at PFB, including 3 x 8 mins at CT
Wednesday REST
Thursday Turbo trainer and run session. 10-min warm-up on trainer, raising effort to PFB, 3 x (5 mins at CT on trainer/run
5 mins at CT, with 5 mins Talk Pace on trainer between sets), 10-min cool-down on trainer at TP
Friday REST
Saturday 15-min bike at TP, followed by 10-min run at TP
Sunday RACE
