6 months to go
It's time to get used to some regular training, although we've kept the sessions reasonably short for now.| SWIM | CYCLE | RUN | |
| Monday | Rest day | ||
| Tuesday | 500m | ||
| Wednesday | 10km | ||
| Thursday | 500m | 5km | |
| Friday | |||
| Saturday | 400m (am) |
5km (pm) |
|
| Sunday | 15km |
5 months to go
This month you'll get used to the idea of switching from one sport to another within the same race. To achieve this you'll do 'brick’ sessions. These are back-to-back sessions of two disciplines. Where possible you should do these bricks outside using race equipment. To do the swim/cycle brick it's acceptable to use your gym's pool and then an exercise bike. Aim to improve on your times every week.
| SWIM | CYCLE | RUN | |
| Monday | Rest day | ||
| Tuesday (Brick) | 6km | 3km | |
| Wednesday | 600m | ||
| Thursday (Brick) | 500m | 5km | |
| Friday | 5km | ||
| Saturday | 15km | ||
| Sunday (Brick) | 500m | 3km |
4 months to go
The training programme enters its long-distance phase this month, and here you'll lay down kilometre after kilometre to increase your stamina. You will complete one longer swim, cycle and run every week, keeping Sunday's combined (or 'brick') session from last month to stop your routine changing completely. If you miss one of the long sessions, sacrifice the Sunday brick in favour of it.| SWIM | CYCLE | RUN | |
| Monday | Rest day | ||
| Tuesday | 15km | ||
| Wednesday | 600m | ||
| Thursday | 10km | ||
| Friday | 25km | ||
| Saturday | 900m | ||
| Sunday (Brick) | 8km | 4km |
3 months to go
This month you'll be upping the pace to build your fitness up to race readiness. Tempo training is done in the 80-90 per cent range of maximum heart rate (MHR). You find your MHR by subtracting your age from 220. Where tempo training is indicated, do sessions as intervals with two-minutes rests in between to build your fitness.| SWIM | CYCLE | RUN | |
| Monday | Rest day | ||
| Tuesday (Tempo) | 4x10mins | ||
| Wednesday (Tempo) | 10x50m | ||
| Thursday (Tempo) | 3x10mins | ||
| Friday | 8km | ||
| Saturday | 600m | ||
| Sunday (Brick) | 8km | 4km |
2 months to go
Race distance training. Over the next four weeks you'll attempt one full leg each week: one swimming, one cycling and one running. The remainder of your training will be as normal. You will aim to go faster than in the long-distance sessions you did in the previous month, but you'll maintain a constant race pace.| SWIM | CYCLE | RUN | |
| Monday | Rest day | ||
| Tuesday (Brick) | 8km | 4km | |
| Wednesday | 600m | ||
| Thursday | 10km | ||
| Friday | 6km | ||
| Saturday | Week 2/3/4: 10x50m | Week 1: 10km | |
| Sunday | Week 1: 800m | Week 2: 20km | Week 3: 10km |
1 month to go
Tapering. The next four weeks will see you continuing to do your tempo sessions to increase your fitness while doing less long-distance work because you should have already built up your baseline aerobic capacity by now. Keep preparing for the bike/run transition by doing brick sessions, and push yourself to go faster than race pace on the shorter tempo training intervals. In the last week before the race, you will ease off to avoid going into the event exhausted.| SWIM | CYCLE | RUN | |
| Monday | Rest day | ||
| Tuesday | 400m | 8x400m FRP Week 4: 30mins walk |
|
| 8km Week 4: Rest day |
4km FRP | ||
| Thursday | 15km | ||
| Friday | Week 4: 15mins Wasy, 4x15mins RP | 5km RP | |
| Saturday | Week 4: RACE DAY | ||
| Sunday | 10x1km FRP |
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