LONG DISTANCE

*Monday is a rest day for long-course; KEY: km/h = kilometres per hour; MS = main set; PE = perceived exertion; RI = rest interval between sets; RP = race pace; TT = time trial; PB = Pull buoy
TRAINING PLAN
Month 1

Tues Weds Thurs Fri Sat Sun

Wk 1 INTERVAL SWIM INTERVAL BIKE AEROBIC RUN AEROBIC SWIM RACE PACE BIKE BRICK - DUATHLON
Total = 2,500m 1:20hr 16km @ PE 6-8 4 x 600m @ PE 6-8 50km 55km, MS = Run 10km
MS = 3 sets MS = 3 x 15mins steady Aim for consistent pacing Increase speed in final MS = 2 x 10km efforts at @ PE 7; Bike 40km @
100m + KICK @ PE 7 seated climb @ PE 7-9; & fuelling 150m of each set desired IM race pace PE 8; Run 5km @ PE 8
200m + PB @ PE 7 5mins @ PE 5 Include warm-up &
6 x 50m @ PE 8 cool-down
Wk 2 INTERVAL SWIM INTERVAL BIKE INTERVAL RUN AEROBIC SWIM RACE PACE BIKE RACE PACE RUN
Total = 2,700m 1:20hr 10km 4 x 100m @ PE 8 50km 16km @ PE 5-8
MS = 4 x 200m @ PE 8 MS = 8 x 4mins big gear MS = 8 x 1km @ PE 8-9; 4 x (300m + PB @ PE 7 / MS = 2 x 10km efforts at Include 3 x 3km efforts
4 x 150m @ PE 8 high speed @ PE 8-9; 90secs complete rest 200m @ PE 8) desired IM race pace at desired IM race pace
4 x 100m @ PE 8 4mins @ PE 5-6 4 x 100m @ PE 8
4 x 50m @ PE 8
Wk 3 INTERVAL SWIM INTERVAL BIKE INTERVAL RUN AEROBIC SWIM RACE PACE BIKE AEROBIC RUN
Total = 2,500m 1:20hr 11km 5 x 500m @ PE 6-8 40km 24-25km @ PE 6-8
MS = 3 x (100m + KICK MS = 3 x 15mins steady MS = 9 x 1km @ PE 8-9; Increase speed in final MS = 1 x 15km effort at Aim for consistent
@ PE 7; seated climb @ PE 7-9; 90secs complete rest 150m of each set desired IM race pace pacing & fuelling
200m + PB @ PE 7; 5mins @ PE 5
6 x 50m @ PE 8)
Wk 4 INTERVAL SWIM INTERVAL BIKE INTERVAL RUN AEROBIC SWIM AEROBIC BIKE + RUN RACE PACE RUN
Total = 2,700m 1:20hr 12km 5 x 500m @ PE 6-8 120-130km Bike @ PE 6-8 16km @ PE 5-8
MS = 4 x 200m @ PE 8 MS = 8 x 4mins big gear MS = 10 x 1km @ PE 8-9; Increase speed in final Undulating ride be Include 3 x 3km efforts
4 x 150m @ PE 8 high speed @ PE 8-9; 90secs complete rest 150m of each set efficient when climbing at desired IM race pace
4 x 100m @ PE 8 4mins @ PE 5-6 Run 5km @ PE 7
4 x 50m @ PE 8
Month 2

Tues Weds Thurs Fri Sat Sun

Wk 1 TIME TRIAL SWIM TIME TRIAL BIKE RECOVERY RUN OPEN WATER SWIM RACE PACE BIKE TIME TRIAL RUN
2.5km 80km 10km @ PE 6 Total = 1,500m 40km 18km
Include warm-up & cool- Create a 80km route Must be a steady run. Aim to include at least MS = 2 x 10km efforts at Include warm-up &
down outdoors. Include warm- Forget fast. 2 x 400m continuous desired IM race pace cool-down
up & cool-down swim, plus focus on
using the buoyancy in
the wetsuit.
Wk 2 INTERVAL SWIM INTERVAL BIKE INTERVAL RUN OPEN WATER SWIM AEROBIC BIKE + RUN RACE PACE RUN
Total = 2,800m 1:20hr 10km Total = 1,700m 120km Bike @ PE 6-8 16km @ PE 5-8
MS = 2 x MS = 8 x (5mins big gear MS = 8 x 1km @ PE 8-9; Aim to include at least Find some long and Include 3 x 3km efforts
(400m/300m/200m/ high speed @ PE 8-9; 75secs complete rest 2 x 500m continuous tough hills at desired IM race pace
100m/50m) 3mins @ PE 5-6) swims, plus focus on 5km Run @ PE 7
ALL @ PE 7-8 ‘sighting’ on the marker
buoys
Wk 3 AEROBIC SWIM INTERVAL BIKE INTERVAL RUN OPEN WATER SWIM AEROBIC RUN BRICK
5 x 500m @ PE 6-8 1:20hr 10km Total = 1,800m 18km @ PE 6-8 100km
Increase speed in final MS = 3 x 15mins steady MS = 8 x 1km @ PE 8-9; Aim to include 1 x 1km Aim for consistent pacing MS = Bike 90km @ PE
150m of each set seated climb @ PE 7-9; 60secs complete rest continuous swim, plus & fuelling 7-8; Run 10km @ PE 8
5mins @ PE 5 focus on swimming in Include warm-up &
a group cool-down
Wk 4 INTERVAL SWIM INTERVAL BIKE INTERVAL RUN OPEN WATER SWIM AEROBIC BIKE RACE PACE RUN
Total = 2,800m 1:20hr 10km Total = 2,000m 150km Bike @ PE 6-8 16km @ PE 5-8
MS = 2 x MS = 8 x 5mins big gear MS = 8 x 1km @ PE 8-9; Aim to include at least Focus on your nutrition Include 3 x 3km efforts
(400m/300m/200m/ high speed @ PE 8-9 / 50secs complete rest 2 x 500m continuous strategy at desired IM race pace
100m/50m) 3mins @ PE 5-6 swims, plus focus on race
ALL @ PE 7-8 starts
Month 3

*Monday is a rest day for long-course; KEY: km/h = kilometres per hour; MS = main set; PE = perceived exertion; RI = rest interval between sets; RP = race pace; TT = time trial; PB = Pull buoy
Tues Weds Thurs Fri Sat Sun
Wk 1 INTERVAL SWIM INTERVAL BIKE OPEN WATER SWIM RACE PACE RUN RACE PACE BIKE AEROBIC RUN
Total = 3,000m 1:20hr Total = 2,400m 10km @ PE 5-8 120-130km 25km @ PE 6-8
MS = MS = 8 x 6mins aero Aim to include at least Include 3 x 2km efforts MS = 3 x 25km efforts at Aim for consistent
5 x 200m @ PE 8 position @ PE 7-8; 2mins 3 x 400m that include at desired IM race pace desired IM race pace pacing & fuelling
5 x 150m @ PE 8 @ PE 5 changes in pace
5 x 100m @ PE 8
5 x 50m @ PE 8
Wk 2 AEROBIC SWIM INTERVAL RUN OPEN WATER SWIM INTERVAL BIKE OPEN WATER SWIM RACE – OLYMPIC-DIS-
3 x 800m @ PE 6-8 10km Total = 2,400m 1:20hr 1,000m @ IM race pace tance triathlon
Increase speed in final MS = 8 x 1km @ PE 8-9; Aim to include at least 8 MS = 6 x 8mins aero Recovery Run Swim 1,500m
200m of each set 45secs complete rest x 200m hard swims with position @ PE 7-8; 2mins 5km @ PE 6 Bike 40km
60secs complete rest @ PE 5 Must be a steady run. Run 10km
Forget fast. Execute IM race pace.
This is a training
session.
Wk 3 INTERVAL SWIM NTERVAL BIKE OPEN WATER SWIM INTERVAL RUN RACE PACE BIKE AEROBIC RUN
Total = 3,000m 1:20hr Total = 2,200m 10km 120-130km 25km @ PE 6-8
MS = 5 x 200m @ PE 8 MS = 5 x 10mins aero Aim to include 1 x 1.5km MS = 8 x 1km @ PE 8-9; MS = 3 x 25km efforts at Aim for consistent
5 x 150m @ PE 8 position @ PE 7-8; 2mins continuous swim, plus 45secs complete rest desired IM race pace pacing & fuelling
5 x 100m @ PE 8 @ PE 5 focus on swimming in
5 x 50m @ PE 8 a group

Wk 4 AEROBIC SWIM RECOVERY BIKE OPEN WATER SWIM RECOVERY RUN OPEN WATER SWIM BRICK
3 x 800m @ PE 6-8 50mins @ PE 6 Total = 2,400m 5km @ PE 6 2,000m @ IM race pace 130km
Increase speed in final Just simply spin your Aim to include at least 8 Must be a steady run. Race Pace Run MS = Bike 120km @ PE
200m of each set legs. No hard efforts. x 200m hard swims with Forget fast. 10km @ PE 5-8 7-8; Run 10km @ PE 8
60secs complete rest Include 3 x 2km efforts Think about fuelling
at desired IM race pace
Month 4

Tues Weds Thurs Fri Sat Sun

Wk 1 INTERVAL SWIM INTERVAL BIKE OPEN WATER SWIM RACE PACE RUN RACE PACE BIKE AEROBIC RUN
Total = 3,000m 1:20hr Total = 2,800m 8km @ PE 5-8 60km 28km @ PE 6-8
MS = 8 x 200m @ PE 7-8 MS = 3 x 15mins aero Aim to include at least Include 3 x 1.5km efforts MS = 2 x 12km efforts at Aim for consistent
8 x 100m @ PE 8 position @ PE 7-8; 5mins 3 x 600m that include at desired IM race pace desired IM race pace pacing & fuelling
@ PE 5 changes in pace
Wk 2 INTERVAL SWIM INTERVAL RUN OPEN WATER SWIM RECOVERY BIKE OPEN WATER SWIM BRICK
Total = 3,200m 10km Total = 2,400m 1hr @ PE 6 2,000m @ IM race pace 104km
MS = 4 x 100m @ PE 8 MS = 8 x 1km @ PE 8-9; Aim to include at least Include 5 x 3mins @ Recovery Run MS = Bike 90km @ PE
6 x 300m @ PE 7 45secs complete rest 5 x 300m continuous PE 8; 5mins @ PE 6 in 4km @ PE 6 7-8; Run 14km @ PE 8
4 x 100m @ PE 8 swims, plus focus on race middle of hour Must be a steady run. Think about fuelling
starts Forget fast.
Wk 3 INTERVAL SWIM INTERVAL BIKE OPEN WATER SWIM INTERVAL RUN AEROBIC BIKE RECOVERY RUN
Total = 3,000m 1hr Total = 3,000m 7km 180km Bike @ PE 6-8 8-10km @ PE 6
MS = 8 x 200m @ PE 7-8 MS = 2 x 15mins aero Aim to include 1 x 2km MS = 6 x 1km @ PE 8-9; Focus on your nutrition Must be a steady run.
8 x 100m @ PE 8 position @ PE 7-8; 5mins continuous swim, plus 60secs complete rest strategy & pacing Forget fast.
@ PE 5 focus on swimming in
a group
Wk 4 INTERVAL SWIM RECOVERY BIKE OPEN WATER SWIM REST RACE PACE RUN RACE – MIDDLE-
Total = 1,800m 1hr @ PE 6 Total = 1,500m 6km @ PE 5-8 DISTANCE TRIATHLON
MS = 15 x 100m @ PE 8 Include 5 x 3mins @ Aim to include at least 4 Include 3 x 1km efforts at Swim 1,900m
PE 8; 5mins @ PE 6 in x 200m hard swims with desired IM race pace Bike 90km
middle of hour 60secs complete rest Run 21km
Execute IM race pace.
This is a training
session.
Month 5

*Monday is a rest day for long-course; KEY: km/h = kilometres per hour; MS = main set; PE = perceived exertion; RI = rest interval between sets; RP = race pace; TT = time trial; PB = Pull buoy
Tues Weds Thurs Fri Sat Sun
Wk 1 INTERVAL SWIM INTERVAL BIKE OPEN WATER SWIM RACE PACE RUN RACE PACE BIKE AEROBIC RUN
Total = 1,800m 1:30hr Total = 3,200m 8km @ PE 5-8 40km 32-34km @ PE 6-8
MS = 4 x 200m @ PE 7-8 MS = 3 x 15mins aero Aim to include at least Include 3 x 1.5km efforts MS = 2 x 10km efforts at Aim for consistent
4 x 100m @ PE 8 position @ PE 7; 3mins 4 x 600m that include at desired IM race pace desired IM race pace pacing & fuelling
hard @ PE 8-9; 7mins changes in pace
@ PE 5

Wk 2 TIME TRIAL SWIM TIME TRIAL BIKE OPEN WATER SWIM RECOVERY BIKE OPEN WATER SWIM BRICK
2.5km 80km Total = 2,500m 1hr @ PE 6 3000m @ IM race pace 60km
Include warm-up & cool- Create a 80km route Aim to include at least Include 5 x 3mins @ PE 8 Recovery Run MS = Bike 40km @ PE
down outdoors. Include warm 5 x 300m continuous / 5mins @ PE 6 in middle 4km @ PE 6 7-8; Run 20km @ PE 8
up & cool down swims, plus focus on race of hour Must be a steady run. Think about fuelling &
starts Forget fast. IM race pace

Wk 3 INTERVAL SWIM INTERVAL BIKE OPEN WATER SWIM INTERVAL RUN AEROBIC BIKE RECOVERY RUN
Total = 3,000m 1:30hr Total = 3,500m 7km 160km Bike @ PE 6-8 8km @ PE 6
MS = 8 x 200m @ PE 7-8 MS = 3 x 15mins aero Aim to swim continuous MS = 6 x 1km @ PE 8-9; Focus on your nutrition Must be a steady run.
8 x 100m @ PE 8 position @ PE 7; 3mins at IM race pace 60secs complete rest strategy & pacing Forget fast.
hard @ PE 8-9; 7mins
@ PE 5

Wk 4 INTERVAL SWIM TIME TRIAL RUN OPEN WATER SWIM REST RACE PACE RUN BRICK
Total = 2,400m 18km Total = 3,500m 8km @ PE 5-8 110km
MS = 20 x 100m @ PE 8 Include warm-up & Aim to swim continuous Include 3 x 2km efforts MS = Bike 100km @ PE
cool-down at IM race pace at desired IM race pace 7-8; Run 10km @ PE 8
Think about fuelling &
IM race pace
Month 6

Tues Weds Thurs Fri Sat Sun

Wk 1 INTERVAL SWIM INTERVAL BIKE REST RECOVERY BIKE OPEN WATER SWIM BRICK
Total = 3,200m 1:30hr 30-45km @ PE 6-7 3,000m at IM race pace 110km
MS = MS = 3 x 15mins aero Include 3 x 5km efforts Race Pace Run MS = Bike 140km @ PE
4 x 100m @ PE 8 position @ PE 7; 3mins at IM race pace 5km @ PE 5-8 7-8; Run 20km @ PE 8
6 x 300m @ PE 7 hard @ PE 8-9; 7mins Include 3 x 1km efforts at Think about fuelling &
4 x 100m @ PE 8 @ PE 5 desired IM race pace IM race pace. Follow
your plan.
Wk 2 INTERVAL SWIM INTERVAL BIKE OPEN WATER SWIM RACE PACE RUN OPEN WATER SWIM AEROBIC RUN
Total = 2,800m 1:30hr Total = 3,800m 12km @ PE 5-8 3,000m at IM race pace 24km @ PE 6-8
MS = 2 x (400m/300m/ MS = 3 x 15mins aero Aim to swim continuous Include 3 x 2km efforts Race Pace Bike Aim for consistent
200m/100m/ 50m) position @ PE 7; 3mins at IM race pace at desired IM race pace 100km pacing & fuelling
All @ PE 7-8 hard @ PE 8-9; 7mins MS = 4 x 15km efforts at
@ PE 5 desired IM race pace
Wk 3 INTERVAL SWIM INTERVAL BIKE RECOVERY RUN REST OPEN WATER SWIM BRICK
Total = 2,800m 1hr 8-10km @ PE 6 3,500m at IM race pace 68km
MS = MS = 2 x 15mins aero Must be a steady run. Race Pace Run MS = Bike 60km @ PE
4 x 100m @ PE 8 position @ PE 7; 3mins Forget fast. 5km @ PE 5-8 7-8; Run 8km @ PE 8
5 x 300m @ PE 7 hard @ PE 8-9; 7mins Include 3 x 1km efforts at Think about fuelling &
4 x 100m @ PE 8 @ PE 5 desired IM race pace IM race pace.
Wk 4 INTERVAL SWIM RACE PACE RUN REST RECOVERY BIKE OPEN WATER SWIM RACE – IRONMAN
Total = 2,000m 10km @ PE 5-8 30-45km @ PE 6-7 on 1,000m on race course Triathlon
MS = Include 3 x 2km efforts race course Race Pace Run Swim 3,800m
8 x 200m @ PE 8 at desired IM race pace Include 3 x 5km efforts 5km @ PE 5-8 on race Bike 180km
at IM race pace course Run 42.2km
Include 3 x 1km efforts at Execute IM race plan!
desired IM race pace

PERCEIVED EXERTION CHART

Follow the suggested ‘perceived exertion’
(PE) rating for each session to peg your
training efforts correctly.

0 NOTHING
0.5 VERY, VERY LIGHT
1.0 VERY LIGHT
2 LIGHT
3 LIGHT TO EASY
4 EASY TO MODERATE
5 MODERATE
6 MODERATE TO MODERATELY
UNCOMFORTABLE
7 MODERATELY UNCOMFORTABLE
TO MODERATELY HARD
8 HARD
9 VERY HARD EFFORT
10 AT OR CLOSE TO MAX EFFORT