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Intermediate Olympic Distance Training Programme
Sample training programme template
1: The aim of this training schedule is to give you (person with a busy schedule/family/work etc) a broad training base to prepare you to complete an standard (olym) distance race
2: Primary aim is to train to be able to complete three key sessions per week by the end of the 6 months - key swim of 2000-2500m, 2-2.5 hour cycle and 10-12km run
3: This programme will start off easy and build up to the above training distances week on week
4: The programme will include some smaller races and a "taper" to the big race day
5: Try and train with others of your own ability or at sessions that cater for all e.g. track session/lane swimming wed or thur nights
6: IMPORTANT - if you miss a particular session - don't try and squeeze it in somewhere else - just move on to the next session - this plan is a guide not a "gospel" - it will not be possible to complete all sessions below
7: There are plenty of training options each week for members whether your timetable allows you to train mornings or evenings.
8: For Swimming there are very good informal lane sessions in ul mornings 7am, mostly mon, wed and fri morns - and LTC wed and thur night sessions in St Enda's
9: For a complete list of sessions and training available for LTC members see the website
10: Feel free to edit/alter the table and times below to fit into your own timetable- this is a guide after all - alternate your rest day if you need to.
11: please note that for timetable below - 0.5=30mins, 0.75=45 mins etc
12: Alternate wed or Thursday depending on which day you swim midweek wed or thur?
13: Included with some Sunday cycles is a "brick" run straight after - only do this if weather is ok and you are not over tired/cold after cycle.
14: Joey Race is on in 15 weeks time! Need to make all count - so don't be hungover on Sundays !!!!!!!
See attachments below for training programme.