Training Plan Triathlon: (Can be done on the road, the trail or the track)
The days of the week should be changed to fit your schedule; however, intervals should never be completed on back to back days. The number of intervals should progress by 1 each week until you get to 8 X 400m.
Monday—Intervals: The interval part is a blend of hard efforts and the recovery time between efforts.
Warm up for 10 to 15 minutes then:
- To start, do 4 X 400m at your test pace and increase the number of intervals by one ear week. Recover for about 90 secs after each 400m. Slowly increase pace so the last 200m is your 5k pace. Cool down for at least 10 minutes.
Wednesday – fast running (Repeats). Each week add 1 or 2 repeat
Warm up for 10 to 15 minutes then:
- 4 X 100m very fast. As fast as you can. Recovery should be 2 minutes after each repeat. Start each recovery with walking back to the start and then wait before starting the next repeat. Cool down for at least 10 minutes.
Saturday — Endurance — Run at a comfortable pace, starting at your present fitness level and progressing by 10 or 15 minutes each week until you can do 1 to 2 hours. Every 4 weeks replace this run with a time trial and adjust your interval pace if necessary based on the result.
Keep in mind
- Try to hit the calculated times for 400m so you get used to pacing. Use technology if you have it.
- Pay attention to your heart rate and your perceived effort. Use technology if you have it.
- Pay special attention to your running form. Keep it solid.
- We are working on general fitness in preparation for race specific training.
- The run is hard all on its own, but is only part of a triathlon and is extra challenging because you’re tired after swimming and biking:)