Training Plans

The training plans below utilise the club training sessions and are intended as a guide for those training for sprint or standard distance triathlon.

The pool swims are at our intermediate or advanced sessions on Monday and Friday evenings, while the bike sessions are at weekends so you can get out on your bike for a good hour or 90-minutes without interruption.

As for the running, there are two mid-week sessions – one fast and one easy. Try to include a brick session at the weekend, which involves cycling, immediately followed by some running. This helps you get used to the jelly-legs feeling you’ll experience on race day after you climb off your bike.

Lastly, make sure you listen to your body and if you feel excessively fatigued or sore, take two days off completely and then reassess before you resume any training.

Training plans

Training Example for 2 swims, 2 bikes and 2 runs per week:

Aim to build long bike and run gradually – a general guideline is 10 mins for running and 15 mins for cycling.

In the final week keep the sessions shorter both bike and run miles – roughly half time/miles for long run and bike.  Slightly less intensity on efforts in all 3.

Week 1
Monday Swim Intermediate or Advanced swim session
Tuesday Steady run Total Fitness run session
Wednesday Rest day
Thursday Bike Turbo session / Evening club ride
Friday Swim Intermediate or Advanced swim session
Saturday Run session parkrun or social club run
Sunday Long bike Club ride
Week 2
Monday Swim Intermediate or Advanced swim session
Tuesday Rest day
Wednesday Run Track Session
Thursday Bike Turbo session / Evening club ride
Friday Swim Intermediate or Advanced swim session
Saturday Long run Social club run
Sunday Long bike Club ride
Week 3
Monday Swim Intermediate or Advanced swim session
Tuesday Steady run Total Fitness run session
Wednesday Rest day
Thursday Bike Turbo session / Evening club ride
Friday Swim Intermediate or Advanced swim session
Saturday Run session parkrun or social club run
Sunday Long bike Club ride
Week 4
Monday Swim Intermediate or Advanced swim session
Tuesday Rest day
Wednesday Run Track Session
Thursday Bike Turbo session / Evening club ride
Friday Swim Intermediate or Advanced swim session
Saturday Long run Social club run
Sunday Long bike Club ride

Training Example for 3 swims, 3 bikes and 3 runs per week:

Aim to build long bike and run gradually – a general guideline is 10 mins for running and 15 mins for cycling.

In the final week keep the sessions shorter both bike and run miles – roughly half time/miles for long run and bike.  Slightly less intensity on efforts in all 3.

 Week 1
am pm
Monday  Run – short recovery Swim Intermediate or Advanced swim session
Tuesday Bike – short-medium length, easy
Wednesday  Swim, easy/steady efforts Run Track Session
Thursday  Rest Rest
Friday Bike session – road or turbo
Saturday  Long run
Sunday  Long bike Swim Squad session
 Week 2
am pm
Monday  Run – short recovery Swim Intermediate or Advanced swim session
Tuesday Run session – road/grass efforts  Total Fitness run session
Wednesday Bike – short-medium length, easy Track Session
Thursday Swim, easy/steady efforts Bike session Turbo session / Evening club ride
Friday Rest Rest
Saturday  Long run Social club run
Sunday  Long bike Swim Squad session
 Week 3
am pm
Monday  Run – short recovery Swim Intermediate or Advanced swim session
Tuesday Bike – short-medium length, easy
Wednesday  Swim, easy/steady efforts Run Track Session
Thursday  Rest Rest
Friday Bike session – road or turbo
Saturday  Long run
Sunday  Long bike Swim Squad session
 Week 4
am pm
Monday  Run – short recovery Swim Intermediate or Advanced swim session
Tuesday Run session – road/grass efforts  Total Fitness run session
Wednesday Bike – short-medium length, easy Track Session
Thursday Swim, easy/steady efforts Bike session Turbo session / Evening club ride
Friday Rest Rest
Saturday  Long run Social club run
Sunday  Long bike Swim Squad session