Triathlon Training Program 2012

 
 date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Swim 2x50m easy,4x25m hard,2x200m race effort ,2x50m easy,take20second rest after each short effort,one minute after each 200m Run 20 mins steady Bike 40 mints,steady,(use your gears to keep a cadence of 85-95 rpm throughout Swim 16x50m catch-up(seebelow)with 15second rest after each(do the first and last four easy and the rest at race effort Run 20 min steady rest Bike 40mints steady(find a quiet,rolling route,keep your effort and cadence constant up and down hills
Week 2 Swim 10x75m with 15secs rest after each(do the first and last two easy and the rest at race effort Run 22mins steady Bike 45 mins(5mins easy,then steady at 85-95 rpm with 10sec very hard seated bursts in the same gear every 5mins,then 5 mins easy Swim 8x100m catch-up with 15secs rest after each(do the first and last two easy and the rest at race effort Run 22 mins steady rest Bike 50mins(5mins easy,then steady at 85-95 rpm with 10-sec very hard seated bursts in the same gear every 5mins easy
Week 3 Swim 6x150m with 15secs rest after each(do the first and last easy and the rest at race effort Run 25mins steady Bike 55mins(5mins easy,then steady at 85-95 rpm but with a 12-sec very hard seated burst in the same gear every 5mins,then 5mins easy Bike 55mins(5mins easy,then steady at 85-95 rpm but with a 12-sec very hard seated burst in the same gear every 5mins,then 5mins easy Run 25 mins steady rest Bike 60mins(10mins easy,then pick up to the sort of effort you hope to ride at in your race and hold it for 40mins then 10mins easy
Week 4 rest Swim 2x50m easy,4x25m hard,2x200m race effort,2x50easy.take 20secs rest after each short effort and the one minute after each 200m Run 20mins steady Swim 16x50m catch- up with 15secs rest after each (do the first and last four easy and the rest at race effort Run 20mins steady rest Bike 40 mins steady
Week 5 rest Swim 2x50m easy,4x25m hard,2x200m race effort,2x50easy.take 20secs rest after each short effort and the one minute after each 200m Run 20mins steady Swim 16x50m catch- up with 15secs rest after each (do the first and last four easy and the rest at race effort Run 20mins steady rest Bike 40 mins steady
Week 6 run 30 mins easy swim 2x50m easy,4x25m hard,2x400m race effort,2×50 easy.take 20secs rest after each short effort,and one min after each 400m bike 60mins easy swim 200m easy with every fourth 25m back stroke,then 15 x(50m  race effort,50m catch-up with 10 secs rest after each)finish with 4x25m easy Run 30mins as 10 mins easy,10mins brisk,10mins easy bike 60mins easy to steady rest
Week 7 Run 40mins easy swim 4x100m easy with 15secs rest after each,then 20x50m pull at race effort with 20secs rest after each.finish with 4x50m easy every fourth 50m catch-up bike 60mins steady(5mins easy then steady 85-95rpm with a 10secs hard burst every 5mins) swim 200m easy with every fourth 25m back stroke,then 15 x 100m  race effort, with 10 secs rest after each,finish with 4x25m easy Run 30mins as 10 mins easy,10mins brisk,10mins easy bike 90mins easy to steady rest
Week 8 Run 50mins easy swim 4x100m easy with 15secs rest after each,then 20x50m pull at race effort with 15secs rest after each.finish with 4x50m easy.swim every fourth 50m catch-up bike 60mins steady(5mins easy then steady 85-95rpm with a 15secs hard burst every 5mins) swim 200m easy with every fourth 25m back stroke,then 10 x 100m  race effort, with 10 secs rest after each,finish with 4x25m easy Run 30mins as 10 mins easy,10mins brisk,10mins easy bike2hours easy to steady rest
Week 9 recovery Run 30mins easy swim 4x100m easy with 15secs rest after each,then 15x50m pull at race effort with 20secs rest after each.finish with 4x50m easy bike 60mins easy or rest Swim 2 x50m easy,4x25m hard,1000m time trial,2x50m easy Run30mins easy to steady bike 60mins easy to steady rest
Week 10 Run 50mins easy swim 4x100m easy with 15secs rest after each,then 20x50m pull at race effort with 15secs rest after each.finish with 4x50m easy.swim every fourth 50m catch-up bike 60mins steady(5mins easy then steady 85-95rpm with a 15secs hard burst every 5mins) swim 200m easy with every fourth 25m back stroke,then 10 x 100m  race effort, with 10 secs rest after each,finish with 4x25m easy Run 40mins as 12 mins easy,3x5mins brisk with 1min easy jog after each,10mins easy bike 90mins easy to steady rest