TRAININGZONE

The plan

RACE AN OLYMPIC-DISTANCE
TRIATHLON IN 12 WEEKS
THE SESSIONS YOU NEED TO DEVELOP YOUR SPEED AND RACE FITNESS,
SO THAT YOU REACH RACE DAY IN YOUR BEST SHAPE EVER
Meet the
expert
Spencer Smith
Smith is a coach and elite triathlete. He’s won
two ITU world championships, two Ironman
titles and was a professional cyclist
THIS IS the second half of a 24-week training
plan for Olympic distance triathlons (1.5km
swim, 40km bike, 10km run), the first half of
which was in Triathlon Plus back in issue 49.
If you didn’t catch it, don’t panic. You can
find it on triradar.com if your race is still six
months away, but providing you’ve
trained consistently over winter there’s no
reason you can’t pick it up from here. This
12-week plan will take you up to race day,
by adding speed and race readiness to the
winter base training you’ve already done.
The sessions will get gradually more
intense as the weeks go by, so that
eventually they almost replicate the race
you’re training for.
I’ve used training zones in this
programme, so you know what intensity to
train at. I’ve explained these below, as well
as a key to any abbreviations I’ve used. Take
a few minutes to get your head around them.
This programme is only a guide and
nothing should be written in stone. Over the
coming weeks, the best way to achieve
success is by listening to your body. Be realistic
and be patient. Rome wasn’t built in a day!
Are these plans for you?
Before beginning this plan you should already
be able to:
Ride your bike steadily for 2 hours
Jog for 70 minutes
Swim 1,000 metres non-stop

How it works YOU R

12-WEEK
Get your guide ready to go PLAN
Photos British Triathlon

Part 2: Speed an
d Race Readiness

OLYMPIC
Cut out the guide following
the dotted outline
Fold the guide in quarters
using the fold guides
Now carry it with you for
reference while training DISTANCE
GET READY FOR SPRING
HALF OF THIS RACE TRAWITH THE SECOND
INING GUIDE

98 APRIL 2013

TRI52.zone_plan.indd 98 2/13/13 9:44 PM


YOUR K
E
12-WEN
PLA
Part 2: Speed and race readiness
OLYMPIC
DISTANCE
GET READY FOR A NEW PB WITH THE SECOND
HALF OF THIS RACE TRAINING GUIDE
FOLD1
WEEK 01
Mon
Swim 1,800m WU 300m FC easy, 300m FC Z2
+15secs RI MAIN 3x100m FC Z2/Z3 +10secs RI, 300m
PULL in Z2 +15secs RI, 3x100m FC Z3 +10secs rest
WD 300m FC easy
Tue
Run 45mins WU 5mins jog, 10mins low Z2
MAIN 25mins low to mid Z2 WD 5mins jog
Wed
Brick: Bike 1hr WU 10mins Z1/low Z2 at 100rpm
MAIN 40mins in Z2 at 95rpm+ WD 10mins spin at
100rpm+ into Run 20mins as (5mins in low Z2,
10mins in mid Z2, 5mins easy jog)
Swim 2,200m WU 300m FC easy, 4x50m PULL
+10secs RI MAIN 8x25m FC (as 12.5m in Z3/4, 12.5m
Thur
easy) + 10secs RI, 200m PULL steady (3 stroke
breathing) +20secs RI, 8x75m FC as (25m easy, 25m
hard, 25m easy) +20secs RI, 200m PULL steady (3
stroke breathing) +20secs RI, 8x25m (as 12.5m hard,
12.5m easy) +10secs RI WD 300m FC easy
Session 1: Run 45mins WU 10mins in Z1/Z2 MAIN
Fri
30mins as 10x (1min in low Z3, 2mins in low Z2) WD
5mins jog Session 2: Gym 40 mins strength
/yoga/Pilates
Brick: Bike 2hrs aerobic WU 1hr in Z2 at 95rpm+
Sat
MAIN 4x (5mins in upper Z2 at 90rpm+) +5mins RI
WD 20mins in Z1 at 100rpm+ into Run 20mins as
(5mins in low Z2, 10mins in mid Z2, 5mins easy jog)
Sun
Session 1: Run 70mins Mixed terrain WU 5mins jog
MAIN 50mins in Z2, 10mins in low Z3 WD 5mins jog
Session 2: Optional swim 1500m for
post-run recovery
TRI52.zone_plan.indd 99
THE PLAN OLYMPIC DISTANCE
TRAINING ZONES
FOLD2
USING THESE TRAINING zones will help you train at the right intensity for
each session. This helps develop specific aspects of your fitness, as well as
making sure you don’t overdo it.
You can either estimate your intensity, using the training zone
descriptions, or use a heart-rate monitor for a more precise measure. If
you use a heart-rate monitor, use the percentages provided below and
subtract them from your maximum heart rate to calculate your zones.
Tools like cycle power meters and GPS watches will also help track your
training progress but they’re not essential for these plans.
These training zones are only a guide, so don’t worry about being too
precise with heart rates because they’ll fluctuate anyway. It’s good to be
mindful of your intensity but it’s even more important that you get out
there and enjoy your training.
Zone 1 (Z1) Active recovery. If 1 is your easiest intensity and 10 is your
hardest, this zone should feel like somewhere between 2 and 5
Zone 2 (Z1) Endurance pace. If 1 is easiest and 10 is hardest, this zone
should feel like somewhere between 5 and 7
Zone 3 (Z3) Tempo pace. If 1 is easiest and 10 is the hardest, this zone
should feel like an 8
Zone 4 (Z4) Race pace. If 1 is easiest and 10 is the hardest, this zone should
feel like a 9 or above
KEY
WU Warm up, WD Warm down, MAIN Main set, FC Front crawl, KICK Legs
only, RPM Pedal revolutions per minute, PULL Front crawl with a pull float
between thighs, RI Rest interval, FIST Swim FC with clenched fists,
BUILD Build your pace throughout
STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS
WEEK 02 WEEK 03 WEEK 04
Swim 2,450m WU 5x100m FC in Z1 +10secs RI, 4x75m
RECOVERY WEEK
Swim 2,750m WU 6x50m FC easy +10secs RI
Mon
FC as (25m steady/25m easy/25m steady) +10secs RI,
MAIN 1,000m FC. First 500m should be in Z2, second
6x50m FC (breathing every 3 to 5 strokes) +10secs RI
MAIN 5x200m PULL in Z2 +15secs RI (get faster through
reps 1 to 5), 50m FC easy, 4x50m KICK as (25m hard/25m
REST DAY 500m in Z3. 5x50m PULL in Z1 +10secs RI, 10x100m FC
+10secs RI, beating your average 100m times for the
(stretching or yoga) 1,000m you just swam WD 200m FC easy
easy) +10secs RI WD 100m FC easy
Tue
Run 1hr WU 5mins jog, 10mins in low Z2, 3x100m Run 1hr WU 10mins in Z1, 10mins in low Z2
Run 30 mins WU 5mins easy jog, 5mins steady jog MAIN 20mins Z2, 10mins at race pace, 5mins slightly
accelerations +30secs RI MAIN 2x1 mile in low Z3, 1x1
MAIN 10mins in low Z2 WD 10mins jog faster than race pace (Z4) WD 5mins jog
mile in Z3/Z4+3mins RI WD 5mins jog
Brick: Bike 80mins aerobic WU 10mins in Z1/low Z2 at
Wed
Brick: Bike 1hr WU 10mins easy at 95rpm+ MAIN 4x Brick: Bike 80mins WU 20mins Z1/low Z2, 20mins in
100rpm+ MAIN 30mins in Z2 at 95rpm+, 20mins in low
(5mins in low Z2 at 95rpm+, 5mins mid Z2) WD Z2 MAIN 20mins as 10x(1min in low Z3, 1min in low Z2)
Z3 at 95rpm+, 10mins in Z2 at 100rpm+ WD 10mins
10mins easy spin at 100rpm+ into Run 20mins as WD 20mins in low Z2 into Run 20mins as (5 mins in
easy spin at 100rpm+ into Run 20mins as (5mins in
(5mins in low Z2, 10mins in upper Z2, 5mins easy jog) low Z2, 10mins in mid Z3, 5mins easy jog)
low Z2, 10mins in mid Z2, 5mins easy jog)
Session 1: Swim 2,350m WU 200m FC easy, 4x50m
Thur
Session 1: Swim 2,450m WU easy 200m FC, 100m Swim 2,350m WU easy 300m FC, 200m KICK, 100m
FIST MAIN 10x100m FC PULL in Z2+10secs RI, 50m
KICK, 200m PULL, 100m FC MAIN 15x100m in Z2/Z3 FC, 6x50m PULL+10secs RI MAIN 4x(200m FC in low
FC easy, 5x100m FC in Z2 +10secs RI, 6x50m PULL
(make second 50m slightly faster) +10secs RI Z3) +20secs RI, 2x75m FC in low Z3+15secs RI, 400m
breathing every 3 to 5 strokes WD 100m FC easy
WD 150m FC easy, 200m KICK Session 2: Gym 40 KICK as (100m easy, 200m hard, 100m easy)
Session 2: Gym 40 mins strength/
mins strength/yoga/Pilates WD 100m easy choice swim
yoga/Pilates
Session 1: Run 55mins WU 10mins in low Z2
Fri
Run 45mins WU 10mins in Z1/low Z2 MAIN 30mins as Run 40mins aerobic WU 5mins in Z1/low Z2
MAIN 5x5mins in Z2/Z3 build throughout each
10x (2mins in Z2/low Z3, 1min in low Z2) MAIN 30mins in Z2, include 2x100m accelerations.
5mins+2.5mins easy jog recoveries WD 5mins jog
WD 5mins jog+stretch Think form WD 5mins jog
Session 2: Gym 40mins strength/yoga/Pilates
Brick: Bike 2hrs WU 20mins in Z1 at 95rpm+, 20mins Brick: Bike 2hrs WU 20mins in Z1, 20mins in low Z2
Brick: Bike 90mins WU 10mins in Z1 at 95rpm+
Sat
in low Z2 at 90rpm+ MAIN 1hr as alternating (4mins MAIN 1hr as 4x10mins at target race intensity (Z3/
MAIN 70mins in Z2 at 95rpm+ WD 10mins easy spin
in upper Z2, 1min in low Z2) WD 20mins easy at low Z4) +5mins easy spin recoveries
at 100rpm+ into Run 20mins as (5mins in low Z2,
100rpm+ into Run 20mins as (5mins in low Z2, WD 10mins in Z1 into Run 25mins as (5mins in low Z2,
10mins in upper Z2, 5mins easy jog)
10mins in low Z3, 5mins easy jog) 15mins in low Z3, 5mins easy jog)
Session 1: Run 80mins Mixed terrain WU 5mins jog Session 1: Run 80mins Mixed terrain
Sun
Run 1hr Mixed terrain WU 5mins easy, 5mins steady
MAIN 50mins in Z2, 10mins in low Z3, 10mins Z2 WU 5mins jog MAIN 50mins in Z2, 20mins in low Z3
MAIN 45mins steady aerobic in Z2
WD 5mins jog Session 2: Optional swim 1500m for WD 5 minutes jog Session 2: Optional Swim 1500m
WD 5mins easy jog
post-run recovery for post-run recovery
APRIL 2013 99
2/13/13 9:44 PM
 TRAININGZONE
WEEK 05
Swim 2,700m WU 10x easy 50m FC +15secs RI.
Mon
300m PULL easy MAIN 400m FC in Z2+20secs RI,
4x100m in Z3+20secs RI, 300m FC in Z3+20secs RI,
3x100m in Z3 +20secs RI, 200m FC in Z2 +20secs RI,
2x100m FC as fast as possible+20secs RI WD 100m
easy choice swim
Tue
Run 1hr WU 5mins jog, 10mins in low Z2, 3x100m
accelerations +30secs RI MAIN Pyramid 1, 2, 3, 4, 5,
4, 3, 2, 1 mins all in mid Z3+1min RI WD 10mins jog
Wed
Brick: Bike 80mins WU 20mins Z1/low Z2, 20mins
in Z2 MAIN 30mins as 10x(2mins in low Z3, 1 minute in
low Z2) WD 10mins in low Z2 into Run 20mins as
(5mins in low Z2, 10mins in mid Z3, 5mins easy jog)
Thur
Session 1: Swim 2,200m WU 5x100m FC+10secs RI
MAIN 1,000m FC breaking it down so that each 200m
gets faster. 500m PULL easy breathing every 3 to 5
strokes WD 200m easy Session 2: Gym 40mins
strength/yoga/Pilates
Run 1hr WU 10mins in low Z2, 2x100m accelerations
Fri
+1min jog rests MAIN 2x15mins in Z2/Z3 building
throughout each 15mins+5mins recovery jogs
WD 10mins jog+stretch
Sat
Brick: Bike 2hrs 30mins WU 30mins in Z1
MAIN 90mins in Z2 WD 30mins in Z1
into Run 20mins easy
Session 1: Run 80mins Mixed terrain WU 10mins jog
Sun
MAIN 1hr in Z2, 10mins Z2 WD 5mins jog
Session 2: Optional swim 1500m for post-run
recovery
FOLD1
WEEK 09
RECOVERY WEEK
Mon
Swim 1,900m WU 200m FC in Z1 MAIN 15x100m
FC as (5x100m in Z2, 5x100m PULL in Z2, 5x100m
FC in Z2) +15secs RI WD 200m backstroke
Tue
Run 40mins WU 10mins in upper Z1 MAIN 25mins in
Z2 WD 5mins in upper Z1
Wed
Brick: Bike 1hr WU 10mins in upper Z1
MAIN 40mins in Z2 WD 10mins in upper Z1
into Run 20mins as (5mins in upper Z1, 10mins in low
Z2, 5mins in upper Z1)
Thur
Session 1: Swim 2,000m WU All easy: 400m FC,
300m PULL MAIN 4x150m FC in Z2 +20secs RI, 200m
easy mixed strokes, 2x200m FC in Z2 +20secs RI
WD Easy 100m mixed strokes Session 2: Gym 40
mins strength/yoga/Pilates
Fri
Run 40mins in Z2 with 4x200m accelerations
Brick: Bike 90mins WU 20mins in upper Z1 MAIN 1hr
Sat
in Z2 WD 10mins in upper Z1 into Run 20mins
WU 5mins in Z2 MAIN 10mins alternating (1min in
Z3/1min in Z2) WD 5mins in upper Z1
REST DAY
Sun
(stretching or yoga)
100
94 JANUARY
APRIL 2013
2013
TRI52.zone_plan.indd 100
WEEK 06 WEEK 07 WEEK 08
TEST WEEK
FOLD2
Swim 2,800m WU 2x(200m FC easy, 4x25m drill of
Mon
choice) +15secs rest MAIN 2x(300m FC just below
REST DAY Swim 1,250m easy recovery
race pace +30secs RI, 3x100m at Olympic-distance
race pace +15secs RI)+1min rest. 16x50m FC,
alternating 50m easy/50m fast, +20secs RI
(stretching or yoga)
WD 200m mixed strokes
Tue
Run 1hr WU 10mins in Z1/Z2 MAIN 2x20mins as (rep 1
Run 30mins WU 15mins in low Z2 MAIN 5mins in Z3, in Z3, rep 2 in Z3/Z4) +5mins jog recovery (gradually
Run 30mins in Z2
5mins in Z4 WD 10mins jog building your pace) between each 20mins
WD 5mins easy jog
Brick: Bike 90mins WU 30mins as (10mins in Z1, Brick: Bike 90mins WU 30mins as (10mins in Z1,
Wed
Brick: Bike 1hr WU 30mins in low Z2 MAIN 5mins in Z4 20mins in Z2) MAIN 5mins in low Z3, 5mins in Z3/low
20mins in Z2) MAIN 5mins in low Z3, 5mins in Z3/low
WD 25mins in low Z2 into Run 20mins as (5 mins in low Z4, 5mins in Z4 +10mins RI (low Z2)
Z4, 5mins in Z4 with 10mins recoveries between each
Z2, 10mins in upper Z2, 5mins easy jog) WD 30mins in low Z2 into Run 20mins as (5mins in
(low Z2) WD 30mins in low Z2 into Run 20mins as (5
low Z2, 10mins in upper Z2, 5mins easy jog)
mins in low Z2, 10mins in upper Z2, 5mins easy jog)
Session 1: Swim 2,500m WU Easy 300m FC, 200m Session 1: Swim 2,500m WU Easy 300m FC, 200m
alternating 25m FC/25m FIST MAIN 4x200m FC as alternating 25m FC/25m FIST MAIN 4x200m FC as
Thur
Session 1: Swim 2,250m WU all easy. 400m FC,
300m PULL MAIN 5x150m FC in Z2 +20secs RI, 200m (100m in Z1, 100m in Z2) +15secs RI, 2x200m PULL (100m in Z1, 100m in Z2) +15secs RI, 2x200m PULL
easy mixed strokes, 5x100m FC at Olympic-distance (both in low Z3) +20secs RI, 1x200m FC at race pace, (both low Z3) +20secs RI, 200m FC at race pace, 2mins
race pace +20secs RI WD Easy 100m mixed strokes 2mins rest, 10x50m FC as 2x(4x50m hard, 1x50m rest, 10x50m FC as 2x(4x50m hard, 1x50m very easy)
Session 2: Gym 40mins strength/yoga/Pilates very easy) WD 100m easy mixed strokes Session 2: WD 100m easy mixed into Session 2: Gym 40mins
Gym 40mins strength/yoga/Pilates strength/yoga/Pilates
Run 45mins WU 10mins in Z2 including 4x200m Run 45mins WU 10mins in Z2 including 4x200m
Run 25mins in Z2
Fri accelerations MAIN 2x2 miles as (1 mile at race
pace, 1 mile just below race pace) +3mins jog
recovery WD 5mins in Z2
accelerations MAIN 4x1mile alternating (1mile at
race pace, 1mile 5secs below race pace) +3mins jog
recovery WD 5mins in Z2
Brick: Bike 2h30mins WU 1hr in Z2
Sat
Brick: Bike 20mins in Z2. At 5, 10 and 15mins insert Brick: Bike 2hrs WU 1hr in Z2 MAIN 20mins at race MAIN 3x15mins as (rep 1 in Z3, rep 2 in Z3/Z4, rep 3 in Z4)
1min hard effort into Run 10mins in Z2, including 1min pace WD 40mins in Z2 into Run 25mins +5mins in Z2 recoveries WD 30mins in Z2
hard effort WU 5mins in Z2 MAIN 15mins in low Z3 WD 5mins jog into Run 25mins WU 5mins in Z2 MAIN 15mins in low
Z3 WD 5mins jog
Sun
Run 1h 25mins Mixed terrain WU 10mins jog Run 80mins Mixed terrain WU 10mins jog
Race or race simulation (sprint or Olympic distance)
MAIN 1hr in Z2, 10mins Z2 WD 5mins jog MAIN 55mins in Z2, 10mins Z2 WD 5mins jog
WEEK 10 WEEK 11 WEEK 12
Swim 900m race specific WU 200m FC in low Z2
Mon
Swim 1,900m WU 600m as (300m FC, 200m KICK, MAIN (All with 20secs RI) 2x25m FC sprint, 2x50m FC
Swim 2,500m WU 300m mixed swim MAIN 100m FC), 6x50m FC gradually building pace each as (25m easy, 25m sprint), 100m FC as (75m easy, 25m
5x400m alternating FC/PULL in Z2 +30sec RI WD rep MAIN 8x100m FC +15secs RI (faster than your sprint), 200m FC as (sprint 1st, 4th and 8th 25m), 100m
200m FC easy average 1,000m pace last week) FC sprint (as 75m easy, 25m sprint), 50m FC as (25m
WD 200m FC easy easy, 25m sprint) WD 100m FC easy
Tue
Run 1hr WU 5mins jog, 10mins in low Z2, 3x100m Run 25 mins WU 15mins building from Z1 to low Z3
Run 50mins WU 10mins build Z1/Z2 MAIN 30mins in
accelerations +30secs RI MAIN 3x10mins in Z3/Z4 MAIN 5mins at race pace WD 5mins in upper Z1
Z2 WD 10mins easy jog
+3mins jog RI WD 10mins jog
Wed
Brick: Bike 80mins WU 20mins Z1/low Z2, 20mins in Brick: Bike 1hour 25mins WU 10mins in low Z2 Brick: Bike 40mins WU 20mins in Z2 MAIN 5mins at
Z2 MAIN 30mins as 10x (3mins in low Z3, 2mins in low MAIN 5x5mins in Z3/Z4 +10mins recoveries in low Z2 race pace WD 15mins in upper Z1 into Run 20mins as
Z2) WD 10mins in low Z2 into Run 20mins as (5mins in WD 10mins in upper Z1 into Run 20mins as (5mins in (10mins in upper Z1, 5mins in Z3, 5mins in upper Z1)
low Z2, 10mins in mid Z3, 5mins easy jog) low Z2, 10mins in upper Z2, 5mins easy jog)
Thur
Session 1: Swim 2,200m WU 5x100m FC+10secs RI Session 1: Swim 2,200m WU 5x100m FC
MAIN 1,000m FC breaking it down so that each 200m easy+10secs RI MAIN 1,000m FC with each 200m
gets faster. 500m PULL easy breathing every 3 to 5 getting slightly faster, 500m PULL in Z2 WD 200m Swim 750m in Z2 with 5x25m FC sprints
strokes WD 200m easy Session 1: Gym 40 mins easy mixed strokes Session 2: Gym 40mins
strength/yoga/Pilates strength/yoga/Pilates
Run 1hr WU 10mins in low Z2, 2x100m Run 45mins WU 15mins in Z2 including 3x200m
Fri
accelerations+1min jog rests MAIN 2x15mins in Z2/ accelerations MAIN 2x1mile slightly faster than Run 40mins in Z2, with 4x200m accelerations
Z3 building throughout each 15mins+5mins recovery race pace+5mins jog recovery
jogs WD 10mins jog+stretch WD 10mins in upper Z1
Brick: Bike 85mins WU 20mins in Z1, 10mins building
intensity every 2mins (start in Z2 and end in Z3)
Sat
Brick: Bike 2hrs 30mins WU 30mins in Z1 MAIN 3x5mins as (rep 1 Z2, rep 2 Z3, rep 3 Z4) +10mins
recoveries in low Z2 WD 20mins easy spin into Run
MAIN 90mins in Z2 WD 30mins in Z1 into Brick: Bike 20mins in Z2 into Run 10mins in Z2
25mins WU 5mins in Z2 MAIN 15mins in low Z3
Run 20mins easy
WD 5mins jog(5mins in low Z2, 10mins in mid Z3,
5mins easy jog)
Session 1: Run 1h 25mins Mixed terrain WU 10mins
Sun
Session 1: Run 40mins all in Z2, but every 5th min do
jog MAIN 1hr in Z2, 10mins Z2 WD 5mins jog
Session 2: Optional swim 1500m for
post-run recovery
1min in Z3 Session 2: Optional swim 1500m for
post-run recovery
RACE DAY
2/13/13 9:44 PM