Intermediate Triathlon Training Schedule

Follow our 12 week triathlon training programme


Posted: 12 June 2006

 
WEEK ONE
WEEK TWO
WEEK THREE
WEEK FOUR
Mon SWIM Warm-up: 6 x 25m + 3 x 50m. Main: 8 x 50m Stroke Count with 30 seconds rest between efforts, then 200m continuous relaxed. Cool-down: 4 x 50m concentrating on technique SWIM: Warm-up: 4 x 75m with bilateral breathing. Main: 10 x 50m steady with 30 seconds rest between efforts, then 100m fast (record your time). Cool down 6 x 50m bilateral breathing SWIM: 3 x 100m warm-up. Main: 75m, 100m, 125m, 100m, 75m all with 40 seconds rest between efforts. Cool-down: 4 x 50m concentrating on technique SWIM: Warm-up: 5 x 50m easy. Main: Continuous swimming for 3 x 10 minutes with 60 seconds rest between efforts - record total distance. Cool-down: 4 x 50m concentrating on technique
Tue RUN: Steady and relaxed 25 minutes. Cool-down walk 5 mins easy CYCLE: Warm-up: 20-25 minutes. Main: turn around and try to return 2-3 minutes quicker without going flat out. Cool-down: spin 5 minutes CYCLE: Warm-up: 10 minutes. Main: 45 minutes on rolling terrain keeping cadence moderate and changing gear when pedalling slows down. Cool-down: spin 5 minutes Lunch: RUN: 30 minutes steady.
Evening: CYCLE: Warm-up: using gears. Main: 45 minutes concentrating on a tucked riding position. Cool-down spin 5 minutes
Wed CYCLE: Warm-up: 15 minutes. Main: keep cadence moderate for 20-30 minutes. Cool-down spin 5 minutes. SWIM: Continuous swimming as far as you can before breathing becomes erratic. Rest 60 seconds and start again. Total time: 30 minutes. Record total distance.
REST DAY
SWIM: Warm-up: 3 x 100m. Main: 50m, 100m, 150m, 200m, 150m, 100m, 50m all with 40 seconds rest between. Cool-down 4 x 50 concentrating on technique.
Thu SWIM: Continuous swimming as far as you can before breathing becomes erratic. Rest 60 seconds and start again. Total time: 30 minutes. Record total distance. RUN: Steady 35 minutes with relaxed breathing Cool-down: walk 5 minutes easy. SWIM: Warm-up: 12 x 25m with 15 seconds rest between efforts. Main: 10 x [25m bilateral/25m all-out effort with 20 second rest between], then timed 200m. Cool-down: 6 x 25m - long stroke. RUN: Steady 40 minutes relaxed with 6 x 30 seconds faster strides, 30 seconds easy between efforts. Cool-down: jog 5 minutes.
Fri
REST DAY
REST DAY
RUN: Steady 25-35 minutes relaxed. Cool-down: walk 5 minutes easy.
REST DAY
Sat CYCLE: Warm-up: 10 minutes. Main: 60 minutes spinning steady and relaxed. Cool-down: spin 5 minutes walk 10 minutes around the block afterwards RUN: 15 minutes longer than last Sunday’s long run - steady relaxed running on flat terrain. Cool-down: walk 5 minutes
REST DAY
CYCLE: Warm-up: 10 minutes using gears. Main: 1 hour on rolling terrain keeping cadence moderate and changing gear when pedalling slows down. Cool-down spin 5 minutes.
Sun RUN: Long 40-60 minutes steady and relaxed on flat terrain. Cool-down: walk 5 minutes easy. CYCLE: 10 minutes longer than last Saturday's long ride - steady relaxed spinning on flat terrain. Cool-down: walk 5 minutes. CYCLE-RUN Warm-up: 'BRICKS' Cycle 10 minutes + run 5 minutes. Main: 3 x [10 minutes cycle + 5 minutes run]. Cool-down: 5 minutes easy jog. RUN: Long 50 minutes steady and relaxed on rolling terrain. Cool-down: walk 5 minutes.

 
WEEK FIVE
WEEK SIX
WEEK SEVEN
WEEK EIGHT
Mon SWIM Warm up: 8 x 50m, progressively quicker. Main: 7 x 100m steady with 30 seconds rest between efforts, then 300m continuous relaxed. Cool down: 3 x 100m fast, concentrating on technique. SWIM Warm up: 3 x 75m steady with 15 seconds rest between efforts. Main set: 12 x [25m catch up and 25m NPSB (see key)] with 20 seconds rest between efforts, then 300m effort (100 fast, 100 bilateral steady, 100 relaxed). Cool down: 8 x 25m long stroke. SWIM Warm up: 8 x 50m progressive. Main: 9 x 100m steady with 30 seconds rest between efforts, then 300m continuous relaxed. Cool down: 4 x 100m fast, concentrating on technique. SWIM Warm up: 5 x 50m easy. Main: timed 750m continuous swimming. Cool down: 6 x 50m concentrating on technique.
Tue CYCLE: Warm up: 15 minutes. Main: 1 hour keeping cadence moderate focusing on smooth pedalling. Cool down: easy spin 5 minutes. Lunch RUN: 30 minutes steady.
Evening CYCLE: Warm up: 5 minutes. Main: 50 minutes keeping a tucked riding position. Cool down easy spin 5 minutes.
RUN: 35-45 minutes of steady relaxed running. Cool down: walk 5 mins easy. Lunch CYCLE: 30 minutes steady.
Evening CYCLE: Warm up: 10 minutes. Main: ride on drops/aerobars and concentrate on controlled breathing. Cool down: easy spin 5-10 minutes.
Wed SWIM 30 minutes swimming. Go as far as you can before breathing becomes erratic. Rest 60 seconds and start again. Record total distance. RUN: Long. 50-65 minutes of steady relaxed running on rolling terrain. Cool down: walk 5 minutes easy. CYCLE: Warm up: 15 minutes. Main: 45 minutes focusing on riding in and out of the saddle to gain riding confidence. Cool down easy spin 5 minutes.
REST DAY
Thu Morning SWIM: 3 x 10 minutes of continuous swimming. Rest 60 seconds between sets and try to swim further each set. Record distances. RUN: 20-30 minutes easy.
REST DAY
SWIM: 40 minutes of swimming. Go as far as you can before breathing becomes erratic. Rest 60 seconds and start again. Record total distance. RUN: Long. 50-65 minutes of steady relaxed running on rolling terrain. Cool down: walk 5 mins easy.
Fri
REST DAY
CYCLE: 1 hour (no more). Warm up: 15 minutes. Main: 40 minutes keeping cadence moderate and focusing on smooth pedalling. Cool down: easy spin 5 minutes. RUN: Warm up: 10 minutes. Main: 10 minutes steady, then 6 x 30 seconds faster strides with 30 seconds rest between efforts, then 10 minutes steady OUT and 8 mins fast BACK. Cool down: jog 5 mins easy. SWIM: Warm up: 4 x 100m steady with 15 seconds rest between efforts. Main: 6 x 200m holding good technique with 30 seconds rest between efforts. Cool down: 8 x 25m stroke count.
Sat CYCLE: Warm up: 10-15 minutes. Main: easy spinning on flats, work hills up to 85 per cent effort and cruise the downhills. Cool down: easy spin 5 minutes. Morning SWIM: 30 minutes continuous.
Afternoon CYCLE: Warm up: 10-15 minutes. Main: 40 minutes steady riding, then speed up when 20 minutes from home.
RUN: Straight off the bike, jog 20 minutes.
REST DAY
CYCLE: Warm up: 10-15 minutes using progressively bigger gears. Main: Easy spinning on flats, work hills up to 85 per cent effort and cruise the downhills. Cool down: easy spin 5-10 minutes. RUN: 15 minutes easy.
Sun CYCLE-RUN BRICKS Warm up: cycle 10 minutes and run 5 minutes. Main: 3 x [10 minutes cycle + 5 minutes run]. Cool down: 5 minutes easy jog CYCLE Warm up: 8 x 50m progressively quicker. Main: 4 x 50m close to maximum effort with a full minute recovery between efforts, then 400m time trial, then after recovering 10 x 50m alternating bilateral and catch up drills. CYCLE-RUN BRICKS: Warm up: cycle 10 minutes and run 5 minutes. Main: 4 x [8mins bike + 4 minutes run]. Cool down: 5 minutes easy jog. Choice Day: but keep it fun and aim to feel strong, not over-trained, at the end of the session

 
WEEK NINE
WEEK TEN
WEEK ELEVEN
WEEK TWELVE
Mon RUN: 35-45 minutes of steady relaxed running. Cool-down: walk 5 mins easy SWIM: Warm-up: 3 x 75m steady with 15 seconds 'rest between efforts. Main: 12 x [25m catch ups + 25m] with 20 seconds' rest between efforts then 300m effort [100m fast, 100m bilateral steady, 100m relaxed]. Cool-down: 8 x 25m long stroke. SWIM: Warm-up: 8 x 50m progressive. Main: 9 x 100m steady with 30 seconds' rest between efforts, then 300m continuous relaxed. Cool-down: 4 x 100m fast, concentrating on technique. CYCLE: Warm-up: 15 minutes steady. Main: 45 minutes keeping cadence moderate focusing on smooth pedalling. Cool-down: easy spin 5 minutes
Tue CYCLE: Warm-up: 15 minutes steady. Main: 45 minutes, aim to use bigger gears up several inclines so your legs feel tired by the end. Cool-down: easy spin 5 minutes.

Lunch RUN: 30 minutes steady.
Evening CYCLE: Warm-up 15 minutes steady. Main: 45 minutes keeping a tucked riding position on the aerobars or drops. Cool-down: easy spin 5 minutes

Lunch RUN: 20 minutes steady.
Evening CYCLE: 1 hour at warm-up pace the whole way "spinning"
CYCLE-RUN - BRICKS: Warm-up: cycle 10 minutes + run 5 minutes. Main: 3 x [7 minutes bike + 3 minutes run both at a brisk pace]. Cool-down: 5 minutes easy spinning.
Wed SWIM: Warm-up: 4 x 100m catch ups plus 100m normal. Main smim 750m time trial ensuring good pace judgement. Cool-down: 4 x 75m. RUN: Main: 60-70 minutes at very easy pace on rolling terrain. Cool-down: walk 5 minutes easy. SWIM 40 minutes of swimming with bilateral breathing. Go as far as you can before breathing becomes erratic. Rest 60 seconds and start again. Record total distance. Lunch RUN: 30 minutes steady with 6 x 40 seconds strides.
Evening CYCLE: Warm-up: 10 minutes steady. Main: Concentrate on riding smoothly with steady breathing. Cool-down: easy spin 5-10 minutes.
Thu Choice Day Ensure you think about your weakness and not your strengths. Lunch SWIM: Warm-up: 5 x 100m steady long stroke, 20 seconds' rest between efforts. Main set: 3 x 400m holding good technique, 30 seconds' rest between efforts. Cool-down: 10 x 25m, with stroke count on each.
Evening RUN: 30 minutes easy.
CYCLE: Warm-up: 15 minutes steady. Main: 1 hour 15 minutes steady-paced below threshold level, focusing on technique when tired. Cool-down: easy spin 5 minutes. SWIM: Warm-up: 8 x 50m progressive. Main: 6 x 100m steady pace with 20 seconds' rest between efforts, then 4 x 50m race pace effort. Cool-down: 10 x 50m alternating bilateral and catch-up drills.
Fri
REST DAY
CYCLE: Warm-up: 15 minutes steady. Main: 1 hour 15 minutes easy on flats, work hills up to 85 per cent effort, cruise the downhills. Cool-down: easy spin 5 minutes. RUN: Warm-up: 10 minutes. Main: 5 x [30 seconds fast strides alternating with 30 seconds easy], then 15 minutes steady out and 10 minutes fast back. Cool-down: jog 5 minutes easy.
REST DAY
Sat SWIM: Warm-up: 8 x 50m progressive. Main: 10 x 100m steady pace with 20 seconds' rest between intervals. Cool-down: 6 x 50m alternating bilateral and normal stroke.
REST DAY
REST DAY
Morning SWIM: 20 minutes including 5 x 100m at race pace.
CYCLE 20 minutes, checking gears, tyres etc.
Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog.
Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning on flats, work hills up to 85 per cent effort and cruise the downhills. Cool-down: easy spin 5 minutes. *AT EXPECTED RACE START TIME: SWIM 750m. Change, then CYCLE 40 minutes steady, then RUN: 20 minutes. Practise breakfast timing, race nutrition and equipment. CYCLE-RUN BRICKS: Warm-up: CYCLE: 10 minutes + RUN: 5 minutes. Main: 4 x [5 minutes bike + 3 minutes run], focusing on fast transitions. Cool-down: 5 minutes easy spinning.
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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Advanced Triathlon Training Schedule

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Discuss this article

Have been follwoing this training program for an autumn sprint tri. I have just noticed that on several days e.g week eight tuesday it says cycle: arm up 10min . Main ...Cool down 5-10min with no indication of how long the main cycle should be. Any suggestions? While i am not sticking 100% to the plan i suspect a cycle with no main cycle in it is a bit of a cop out!

Posted: 29/08/2007 at 14:01

looking at the rest the plan - id soay 50-55mins
Posted: 29/08/2007 at 14:10

Thanks, have also noticed that on Sunday of week 6 it says CYCLE: wu: 8x50m. Main 4x50m close to maximum effort witha full minute recovery between efforts, then 400m time trial, then after recovering 10 x 50m alternating bilateral and catch up drills.
Think the made a mistake here, bilateral breathing on a bike would be interesting to say the least!!
Think I shall stick to my plan of doing some of the suggesated sessions and making the rest up depending on how I feel on the day!
Posted: 31/08/2007 at 09:51

I was wondering why you would cycle with your arm up for 10 mins!
Posted: 31/08/2007 at 10:07

lol
Posted: 31/08/2007 at 10:18

Doh! think I meant WARM up. BUT I still don't intend to try catch-ups on my bike!
Posted: 31/08/2007 at 10:22

I have a fantastic photo of a friend of mine doing her first tri.... she is just coming into T2 giving a beautiful arm signal to show the marshall that she is turning in!


Posted: 31/08/2007 at 10:24

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