BEGINNER Olympic Distance Triathlon Plan, 5 hours per week. 4 weeks.

AUTHOR

Phil Mosley has had over 50 training plans published in UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman Certified Coach with 20 years experience. You are welcome to email the author if you have questions about your training plan..

ABOUT

With just 4-weeks to go, this plan is designed to improve confidence, race skills and fitness for beginner level triathletes. It assumes you already have at least 8 weeks of swim, bike and run training under your belt, and are looking for a more structured approach in the final 4-weeks. There are 2 swims, 2 cycles and 2 or 3 runs per week. There is a rest day each week. Week 4 is a race-taper period to get you in peak shape for race day.

SWIM

Workouts are described and swim technique drills are included (images and descriptions). The swim workouts range from 1300m (with rests) in week 1 through to 1800m (with rests). Open water swim workouts are included to help you build skill and confidence.

BIKE

Workouts start at 35 minutes and peak at 80 minutes in total, although you can add 10-minutes extra to the warm up and warm down if you have the time and energy. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.

RUN

Workouts start out at 35 minutes and peak at 45 minutes. There are speed workouts, steady runs and runs off-the-bike. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point too. There are also "brick" workouts, which involve cycling then running.

RACE PREP

There are race rehearsals for swim, bike and run - to help build confidence, skill and pace awareness.

STRENGTH

There is one simple strength and conditioning workout per week, which can be done at home or in a gym.

ONGOING ADVICE

Sign up for Phil Mosley's newsletter to get fortnightly training advice by email. http://www.myprocoach.net/blog

 

Phil Mosley  Triathlon Plus Logo

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