Sample training programme template     

        
Key Points                
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.