The feedback has been outstanding rated 5. Please confirm your cancellation below and one of our team will process it as soon as possible stopping all future payments. Skip to content. Send Me My Free Plans! Phil Mosley June 25, Scroll down for our week training plan in full! Table of Contents click to scroll to each section. Cycling Tips Aim to cycle a couple of times per week or more and gradually build your longest rides up to km or 60 miles.
Running Tips Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. We also use some simple abbreviations to keep things easy to read: Z1 to Z5 — Your training zone. FS — Freestyle also known as Front Crawl. PULL — Freestyle with a pull-buoy between your thighs. KICK — Kick with a float held out in front. Week 1 - Build Phase 1 6 hrs 16 mins. Warm Down: 5 mins in Z2.
Warm Down: 5 mins easy jog in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance. Click the headings below to view the remaining weeks! Warm Down: 10 mins in Z2. Wednesday: Run — V. Warm Down: 59 mins in Z2. Warm Down: 64 mins in Z2. Warm Down: 1 x Choice in Z2. Save your legs for next week. Thursday: Swim — V. Warm Down: 1 x FS in Z2. Thursday: Swim — Mod. Run Get off your bike and run steady in Z2.
Sunday: Open Water Swim — Mod. Main Set: 20 mins in Z4. Do 10 mins in upper Z2 to low Z3. Then settle in to a steady Z2 pace for the remainder. Warm Down: 14 mins in Z2. Run Straight after your ride, grab your running shoes and run for 15 mins all in Z3.
Then ease down into Z2 for 25 mins. Sunday: Open Water Swim- Mod. Week 12 - Race Taper 3 hrs 25 mins Monday: Rest Day This week you will maintain your fitness and eliminate any traces of fatigue. Main Set: 10 mins in low Z4. If your race is on Saturday, take Friday as a rest day. Preferably on the race route. Just to check your bike is working ok and to get a feel for the route. Preferably at the race destination. Just to get a feel for the conditions.
To get this plan plus the 8-week version, please enter your email above. Share on facebook Share. Share on linkedin Share. Even during anaerobic training periods, time spent at high heart rates is only a fraction of total weekly exercise time. After six weeks of anaerobic exercise, you should introduce a micro-rest period of at least two weeks. For example, if your standard swim workout is 3, meters, drop down to 2,, during the anaerobic phase. If your standard run is , cut it back to Types of Anaerobic Workouts What are the best kinds of anaerobic workouts?
I feel that it doesn't really matter whether you do intervals, hill repeats, time trials, group rides, etc. When you establish a strong aerobic base and conduct your anaerobic workouts sensibly when you are energized and motivated, you will benefit by going fast any way you want.
In the old days before heart rate monitors, coaches and books about triathlon training books, athletes did pretty well just getting out onto the roads and going fast. You can collect a file of magazine articles or dog ear book pages to conduct inspiring and effective anaerobic workouts.
One sensible idea is to conduct workouts that approximate the challenge you will face in the race. In preparing for the Auburn International half-ironman distance event in May, consider sessions that reflect the competition distances and the hilly terrain. One of my favorite half-ironman workouts is an all-out mile time trial on a course similar to the race course. With a workout like this, you teach your body to complete the exact competitive distance at a pace superior to your race pace because you are not saving anything for the With this workout under your belt you will feel comfortable and confident when you settle into your race day pace.
A half-marathon road race at full effort is another excellent example, as are brick workouts that stack a bike and run together just like on race day.
I favor bricks of a bike to run ratio Bike 80, run 8 miles; Bike 60, run 6 miles. For half-ironman preparation, brick with at least the bike race distance and consider going all the way up to mile bike, 10 mile run.
As the race date nears, I suggest shortening the length of your workouts and increasing your intensity. For example, a good key workout two months out from the race might be a aggressive pace mile bike ride. One month out, the training should progress to the all-out mile time trial.
Coming off of the base period and into fast paced efforts can be a shock to the body. This is accomplished by interval work of very short duration, followed by short rest. Because the work effort is so short, your heart always has a chance to recover before lactate accumulates seriously in the bloodstream. These sessions should not be overly stressful; they should feel more like getting the kinks out before the serious stuff in the future. As you transition out of the aerobic base period, here are some good workouts to prepare you for anaerobic sessions:.
Swim : a series of yard sprints followed by 25 yards of slow freestyle or alternate stroke. You will become accustomed to race pace and hard interval turnover rate.
Bike : a series of accelerations lasting with an equal rest period. It's nice to do these in the hills where you hard efforts can match terrain. Punch it up a short steep hill or rolling section and coast downhill. You can vary the accelerations to sync with the terrain. As we have said in the past, any commitment to a multi-sport, endurance training lifestyle doesn't have an "off season", it's equally important to factor in some true "down time" during your year to reflect and perform some maintenance activities that we just can't make time for during the normal training regimen.
First things first. Several email messages I've received recently suggest that you're all looking for a way to stay active -- "Coach, I'm ready to go! Don't tell me to sit on my butt for 4 weeks -- I'll go crazy! For many of you this will be the first year where you'll have a formalized comprehensive training plan to follow. Take some time to familiarize yourself with the standard weekly schedule as well as the new training cycle outline.
This should help you understand the progression and consistency that we use to build your endurance and strength slowly over the entire Pre-Season. Nothing too hard. Whatever you do, avoid putting your body through any high intensity fitness tests early in the year. Some of you will be tempted by the fall road race season, but unless this is something that you've been training for consistently I'd skip that race schedule entirely.
Work on your weakest link. This is a unique time of year when you can spend a complete month working on the one sport that has been your weak link in the triathlon chain.
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