East Lothian Triathlon Club
Haddington
Triathlon Training Plan (7-9 Hours per week plan).
Week commencing: 19th August 2002
Refer to the key at the bottom of the page for an explanation of unfamiliar terms.
Monday |
Day
off or Long Endurance ride, aim for 20 minutes longer
than your longest ride since starting the programme. Include a few short form
sprints. |
|
Tuesday |
Run; 45-60 minutes Surges.
Warm up for 10 minutes then run at race pace for 2 minutes (easy run to
recover for 1 minute), 1 minute race pace (recover 30 seconds), 30 seconds
race (recover 30 seconds). Repeat for entire course. As always maintain good form when running at race pace ie head
up looking toward horizon, proud, upright posture, high knees, quick cadence,
heels close to backside. |
|
Wednesday |
Swim; WU. 4 x 50 done as 25 swim, 25 drill. MS: swim 1 x 450 1 x 350, 1 x 250 1 x 150, 1 x 100, 1 x 50 (30 sec rest between sets) CD: 100 easy. Total 1550 |
|
Thursday |
Easy run/skills practice. Pick one or two of the items given under
good form on Tuesdays run and work on improving it |
|
Friday |
Bike; 45-60 mins Race pace long
intervals. Ride at endurance pace for 10 minutes, include a few short sprints
near the end. Then increase to race pace for 12 minutes, recover by pedalling
easy for 3 minutes, repeat for one more 12 minute & one 6 minute
interval. Ride at endurance pace for the rest of the time & allow 10 mins
easy pedalling afterwards. |
|
Saturday |
Club
swim session or repeat Wednesdays swim |
|
Sunday |
Brick;
Interval/tempo
brick. Bike about 1 hour with 3 or 4 x 5 minute intervals at race effort
(2-minute recoveries) on Haddington race course if possible. Then quickly
transition to a 20 minute Tempo run, then drop to Endurance pace for 10-20
minutes and walk for a few minutes afterwards to cool down. |
Run/Bike
workouts