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
MondaySwimIntermediate or Advanced swim session
TuesdaySteady runTotal Fitness run session
WednesdayRest day
ThursdayBikeTurbo session / Evening club ride
FridaySwimIntermediate or Advanced swim session
SaturdayRun sessionparkrun or social club run
SundayLong bikeClub ride
Week 2
MondaySwimIntermediate or Advanced swim session
TuesdayRest day
WednesdayRunTrack Session
ThursdayBikeTurbo session / Evening club ride
FridaySwimIntermediate or Advanced swim session
SaturdayLong runSocial club run
SundayLong bikeClub ride
Week 3
MondaySwimIntermediate or Advanced swim session
TuesdaySteady runTotal Fitness run session
WednesdayRest day
ThursdayBikeTurbo session / Evening club ride
FridaySwimIntermediate or Advanced swim session
SaturdayRun sessionparkrun or social club run
SundayLong bikeClub ride
Week 4
MondaySwimIntermediate or Advanced swim session
TuesdayRest day
WednesdayRunTrack Session
ThursdayBikeTurbo session / Evening club ride
FridaySwimIntermediate or Advanced swim session
SaturdayLong runSocial club run
SundayLong bikeClub 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
ampm
Monday Run – short recoverySwimIntermediate or Advanced swim session
TuesdayBike – short-medium length, easy
Wednesday Swim, easy/steady effortsRunTrack Session
Thursday RestRest
FridayBike session – road or turbo
Saturday Long run
Sunday Long bikeSwimSquad session
 Week 2
ampm
Monday Run – short recoverySwimIntermediate or Advanced swim session
TuesdayRun session – road/grass efforts Total Fitness run session
WednesdayBike – short-medium length, easyTrack Session
ThursdaySwim, easy/steady effortsBike sessionTurbo session / Evening club ride
FridayRestRest
Saturday Long runSocial club run
Sunday Long bikeSwimSquad session
 Week 3
ampm
Monday Run – short recoverySwimIntermediate or Advanced swim session
TuesdayBike – short-medium length, easy
Wednesday Swim, easy/steady effortsRunTrack Session
Thursday RestRest
FridayBike session – road or turbo
Saturday Long run
Sunday Long bikeSwimSquad session
 Week 4
ampm
Monday Run – short recoverySwimIntermediate or Advanced swim session
TuesdayRun session – road/grass efforts Total Fitness run session
WednesdayBike – short-medium length, easyTrack Session
ThursdaySwim, easy/steady effortsBike sessionTurbo session / Evening club ride
FridayRestRest
Saturday Long runSocial club run
Sunday Long bikeSwimSquad session