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Training Plan: Standard Triathlon - Intermediate
Duration / Intesity: 12 weeks, 5 - 6 workouts per week


Standard Triathlon - Intermediate
Mon Tue Wed Thu Fri Sat Sun
1 Easy Run
20mins
Steady Swim
500metres
Easy Ride
50mins
Interval Swim
12x50meters
Option - Easy
30mins run OR 40 minute ride OR 800m swim
Brick - Easy
Ride 20mins then Run 10mins
Steady Swim
650m

Take it easy… this is a marathon not a sprint… Oh no, wait a minute, it's a triathlon

Keep that heart rate up, you want to be able to talk... maybe not underwater

Gentle spin of the legs to get them back used to the old steed.

50m twelve times with 20 seconds rest after each one.

Choose one of these sessions. Nice and easy now!

First Brick session. Take your time in your homemade transition.

Push yourself, get the heart rate a bit higher...

2 Rest
Long Run
35mins
Steady Ride
30mins
Interval Swim
8x100meters
Build Run
30mins
Long Ride
60mins
Tempo Swim
650meters

Your RANDOM weekly challenge - get over 7 hours sleep every night!

Pace yourself - Take a walk, then run, then walk... you get the idea.

Get the pace up today, heavy breathing at the ready.

8 by 100 meters... Have 45 seconds rest after each one.

Think about every muscle you're using on this run!

Just keep spinning, just keep spinning.

Quick 650m (then into the sauna - you deserve it).

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