RG Active – 16 Week Olympic Distance Triathlon Plan – Page 1

16 Week

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RG Active – 16 Week Olympic Distance Triathlon Plan – Page 2 Key Notes

Please find below a 16 week beginner, sprint distance triathlon training plan to help you prepare for your event.

 This 16 week training plan is designed to get a novice triathlete through a sprint distance triathlon. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape.

 In order to be able complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 400m continuously, you can cycle for 20 mins and run for 15 mins.

 The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.

 We also would strongly advise that while most of the swim sessions in this programme are pool oriented you should be looking to get some Open Water swimming done in preparation for your race. All novice triathletes benefit greatly from getting the experience of what it is actually like to swim in open water with other swimmers. It is arguably the most daunting part of the race for all triathletes.

 The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, this allows the athlete to work to their limits with specific barriers. We would advise that if this kind of training is new to you that you are cautious to begin with until you can understand how your body reacts to the training. The full RPE scale is at the back of the programme.

 If some of the distances earlier in the program are much further than you’re currently doing for a given discipline; complete as much as you can comfortable. Do try to complete sessions where possible, pacing yourself to do so, taking breaks on rides, or adding a walk/run element into run sessions if you struggle here.

 We would strongly advise that as you get closer to the race day you ensure that you train using the exact equipment that you intend to use on race day, the same clothes, the same wetsuit, the same bike and trainers. You should not turn up on race day with brand new equipment to use.

 From time to time your busy lives will get in the way, we recommend that you don’t make up the missed sessions simply resume your plan on the current day. Similarly, the particular days the various sessions are laid out on are an example of a suitable/ideal way to spread them out. However, you may change them to suit your own timings or around existing club sessions that you may already attend. So long as you allow sufficient recovery between longer sessions, or the same discipline.

 At the back of this training plan is the ‘Appendix’ where you will find the RPE scale, swim sessions and strength and conditioning programs that are referenced throughout the plan.

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RG Active – 16 Week Sprint Triathlon Plan – Page 3 WEEK 1 GOALS

Building a routine of DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY allocating time to train

SESSION Swim Rest Run Rest Strength Swim Bike Letting your muscle start to work into focused training DISTANCE 500 m 2.5 km 45 min 650 m 10 km Learning skill/drill work INTENSITY Drills/Intervals Steady state Technique Drills/Intervals “Just Ride” for technique SESSION Swim: Run: Strength: Swim: Head out for a ride at improvement Session #1 "just run", @RPE 5-6 Program 1a Session #2 an RPE 5-8, some DETAILS trying to maintain mixed efforts, taking Embarking on strength steady pace; note in hills as they training to improve pace/speed. happen and making strength endurance use of any flat safe Use this as a guide areas to put a little Use sessions in the to your current power down. first couple of weeks aerobic pace, which to set times and you can work of for speeds so you can future sessions in have a benchmark for this plan. performance, and use these times to set pace/speeds for sessions over the next month and gauge improvement.

KEY Kicking endurance & Pace control and Strength: Skill of Hold a steady pace & Working at threshold FOCUS hip rotation. good form. movement. get a feel for the and below WEEKLY water DISTANCE: 14 KM NOTES Getting used to the This will set a Strength training is Focus on your Learning to vary the water, starting a benchmark for a valuable for making breathing pattern, pace on the bike will routine. Focus on short distance that you more "robust", keeping it consistent. keep training controlling your you can use to judge but exercises must If you can; try to interesting, but will breathing. the pace of sessions be performed breathe bilaterally (to also teach pace over the next 4 correctly; focus on both sides) as this is judgment and your weeks. technique. a useful skill, and will ability to overtake make your stroke cleanly more efficient.

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RG Active – 16 Week Sprint Triathlon Plan – Page 4 WEEK 2 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Building on the first week slightly, but not too much, so as to SESSION Swim Run Swim Rest Strength Run Bike allow recovery.

Pace judgement and DURATION 650 m 3.5 km 500 m 45 min 2.5 km 12.5 km learning times for completing distances INTENSITY Drills/Intervals Steady State Steady state Mixed effort Hills “Just Ride” etc. SESSION Swim: Run: Swim: Strength: Head out for a Head out for a ride Session #2 Run at a steady but Session#1 Program 1b steady run around at an RPE 5-8, Getting to know the DETAILS sustainable tempo RPE 5-7. some mixed efforts, weights needed for pace that is just taking in hills as each exercise on the below your Aim to include they happen and strength program maximum effort for some undulation in making use of any 5 km. your route, holding flat safe areas to Taking note of your @RPE 6-7 the effort level on put a little power pace for a given the hills, both up down. distance and intensity and down. will make setting pace Use the downhill to in later session more work hard on foot accurate strike and stabilisation.

KEY FOCUS Body position and Pace control and Strength: Skill of Maintaining pace Working at arm position for good form. movement. even on undulating threshold and below WEEKLY stroke in 1-arm drill terrain. DISTANCE: 19.7 KM NOTES 1 arm work will help Kicking will aid Strength training is You may utilise Learning to vary the you keep a better efficiency and hip valuable for making sessions like these pace on the bike position and teach rotation. you more "robust", as off-road will keep training you to breath and but exercises must sessions. The interesting, but will rotate to both sides. be performed mixed surfaces will also teach pace correctly; focus on challenge you more judgment and your technique. and may also be a ability to overtake nice break from cleanly tarmac.

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RG Active – 16 Week Sprint Triathlon Plan – Page 5

WEEK 3 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Consistency; keep the routine going. Modify session timings to fit SESSION Swim Bike Run Rest Strength Swim Brick your schedule if need be or if you find one session fatigues you for DURATION 750 m 15 km 3.5 km 45-60 min 500 m 12 km/3 km another too much

INTENSITY Drills/Intervals Mixed effort Negative Split Drills/Intervals Steady state Your first brick session SESSION Swim: 4 km @RPE 5 Run Strength: Program Swim: Bike @RPE 5-6 will be a chance to feel DETAILS Session #3 4 km @RPE 6-7 Start your run at 1a Session #1 steady effort what it's like to run off 4 km @RPE 5-6 around the bike. 4 km @RPE 7-8 RPE @5-6, then build Run @RPE 6-7 4 km @RPE 5-6 your effort up to steady effort @RPE 8 by the end of Use the gearing to your run. keep your cadence The aim is to complete between 85-95 the second half of the run faster than the first half.

KEY FOCUS Leg & head position Pacing & cadence Run posture/form and Execution & posture Holding form while Getting used to in the water. Pace & ability to increase pace during exercise working hard running off the bike WEEKLY speed. DISTANCE: 35 KM

NOTES Continuing with Pace control; having The focus of this run Third week in, the As you do First Brick: Running body positioning and the ability to switch should be feeling exercises should shorter/faster efforts off the bike can feel breathing technique pace based on comfortable with the start to get easier as it can be easy to odd as the leg perceived effort will distance, focusing on your body begins to lose technique movements differ. be a key skill in your posture and run adapt. Keep paying focus. Try to keep Start slow and try to pacing in a race form, finishing feeling attention to good your form, even settle into a strong and fast body position when working hard comfortable run rhythm

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RG Active – 16 Week Sprint Triathlon Plan – Page 6 WEEK 4 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY One month in you'll be starting to feel Swim & improvements in SESSION Swim Strength Run Rest Strength Bike fitness from training. Run Stick to the increases DURATION 650 m 60 min 5 km 60 min 650 m/3.5 km 17.5 km in distances as best INTENSITY Drills/Intervals Steady state Tempo Tempo Hills you can, and where it fits. SESSION Swim: Strength: Run: Strength: Swim: Steady state ride DETAILS Session #2 Program 1a Steady state; Program 1b Session #2 with some hills By now you should be @RPE 6 included. Maintain getting more familiar Run: steady cadence with judging your effort You may do this run Run at around and rhythm. Pace on the RPE scale. off-road with some @RPE 7-8 and judgement on hills. undulation to keep it target your best time interesting and over this distance so Improvements in challenge your far in the program. speed are seen in the pacing, but don’t ability to repeat efforts make it a full-on hill consistently, not just session. go faster on one or two efforts.

KEY FOCUS Body position, Run: Keep it light so Learning to run at Arm position, Pace judgement on rotation through the you can hold a steady pace and maintain rotation & speed hills WEEKLY hips pace throughout it work DISTANCE: 28 KM NOTES 1 arm drills help you Steady effort at a The strength Track sessions a Running up and focus on stroke below max pace, program should be great for pacing, and down hills development; making focusing on holding getting easier and working on speed increases strength. sure both arms can form and keeping you should be development. Use Control pace on pull equally. It will each km the same increasing your this first session to ascent so you're also help you to speed. If your form weights/times of focus on setting able to continue at breath to both sides suffers then slow the each exercise. times over each a good pace once as well as assisting pace. distance that you at the top. rotation. can replicate.

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RG Active – 16 Week Sprint Triathlon Plan – Page 7

WEEK 5 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Pace replication on swim & run sets of Swim & Strength & similar distance. This SESSION Swim Bike Rest Swim Brick will give you an idea of Run Run your ability to judge.

DURATION 750 m 20 km 500 m/3.5 km 60 min/5 km 850 m 15 km/3.5 km If you’re starting to find INTENSITY Drills/Intervals Intervals Steady state Tempo Drills session easier it means your fitness is SESSION Swim: 5 km @RPE 5 Swim: Strength: Swim: Ride: improving. DETAILS Session #3 5 km @RPE 7 Session #1 Program 1a Session #4 Start steady and 5 km @RPE 6 gently build the 5 km @RPE 8 Run: Run: pace towards the Stick to strength work Steady run as easy Tempo run at just end so you hit the as this will play a large Cool down for 2-3 aerobic pace below run with tired legs. part in efficiency and min afterwards. threshold/race pace performance later on. @RPE 5-6 @RPE 5-8 Use the gearing to @RPE 6-7 keep your cadence Run: between 85-95. Try to maintain a steady pace and If outside, find a rhythm for the 3.5 route, or looped km circuit with fairly uninterrupted roads @RPE6 & minimal undulation.

KEY FOCUS Body position, Pace judgement Run: Focus on form & Aim to match last Shorter sets; faster Pace control and rotation through the and working at pacing. Use tracker to week’s efforts, not pacing. Hold running well on WEEKLY hips higher efforts keep pace the same. beat. Consistency technique even with tried legs. DISTANCE: speed. 49.5 KM NOTES Your kicking should This may be Steady effort at a The strength Shorter sets allow Set out your run kit be already feeling performed on a below max pace, program should be you to work more on so that you spend better, but still keep turbo or outside, focusing on holding getting easier and speed in smaller minimum time body position in mind whichever is form and keeping you should be more replicable between your bike and legs high in the convenient each km the same increasing your blocks of distance, and run water. Think about speed. It’s normal for weights/times of while the rest is rotation through the HR to increase over each exercise. short enough to still hips. time even when effort The target of the fatigue. is the same. run is to be consistent

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RG Active – 16 Week Sprint Triathlon Plan – Page 8

WEEK 6 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY By week 6 you should be more settled with the Strength & Strength & routine and moving any SESSION Swim Bike Rest Swim Bike sessions to fit in with Run Run your day to day life.

DURATION 750 m 15 km 45 min/6.5 km 60 min/5 km 650 m 20 km As the bike distance INTENSITY Drill/Intervals Intervals Intervals/Steady Hills Drills “Just Ride” increases you should start to find a SESSION Swim: 3 km blocks @ Strength: Strength: Swim: Head out on a route comfortable DETAILS Session #3 Program 1a Program 1b Session #2 with varying terrain, speed/rhythm with your @RPE 5 aiming to keep a peddling that will @RPE 7 Run: Run: steady tempo. become your natural @RPE 8 Steady pace run, Hill repeats; cadence. Use gears to @RPE 6 maintain effort Either run a tough Use longer rides to keep you in this range. @RPE 8 throughout. hilly course or practice pacing and @RPE 5-6 repeating 1 hill; run getting used to a Light spin to cool for the distance, As the weekly distance down for a few min powering up the hills increase make sure after. @RPE 8-9 and you’re sleeping and recovering on eating enough to decent & flat @RPE recover. 5-6

KEY FOCUS Body position, Finding your Holding steady pace Leg strength, cardio Arm position, Maintaining pace on rotation through the threshold throughout & good run fitness, recovery. rotation & speed bike. Running hard WEEKLY hips & catch form/posture work off the bike DISTANCE: development with your forearm 48 KM NOTES Fist drills help you to If you judge this Steady effort at a The strength Use the pull buoy The bike section of think about your right you should feel below max pace, program should be work to focus on hp this workout should forearm action in the on the limit of focusing on holding getting easier and rotation and arm be fairly easy, focus water by taking the sustainable effort on form and keeping each you should be work. on pedal efficiency. hand pull away. RPE 8, but without km the same speed. increasing your Then on the run; dropping. This will It’s normal for HR to weights/times of Track sessions a push yourself. be around your race increase over time each exercise. great for pacing, intensity even when effort is the and working on same. speed development.

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RG Active – 16 Week Sprint Triathlon Plan – Page 9

WEEK 7 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY If you're considering things like elastic laces Swim & Strength & in your shoes, or SESSION Swim Bike Rest Swim Brick perhaps running without Run Run socks to improve transition time, then DURATION 750 m 20 km 650 m/7.5 km 45-60 min/5 km 500 m 17.5 km/3.5 km practice this now to give you time to get used to INTENSITY Kick & Intervals Intervals Int./Steady Strength/Track it. SESSION Swim: 5 min warm up Swim: Strength Program Swim: Complete your Speed work should be DETAILS Session #3 @RPE 4 Session #2 1b Session #1 bike/run brick in a tempo/race pace starting to take effect on 5x5 workout: Run: Run: format; holding a your ability to hold a 5 min @RPE 6 Maintain a steady Session #1 firm but slightly higher pace in steady 5 min @RPE 8 (below threshold) pace below threshold sessions and gym of around RPE 5-6 pace on the bike training should be Repeat until you and then running helping with strength on reach 17 km then hard off the bike. hills and speed work, ride easy for especially in the pool. remaining time Bike @RPE 6-7 @RPE 4 Run @RPE 8 Keep tabs on previous sessions, compare times too similar session a month ago.

KEY FOCUS Leg position high in Longer threshold Swim; drills & speed Adding some fun Shorter intervals for Learning to run hard the water, speed efforts to get you into training but also more speed work off a hard bike WEEKLY judgement on used to race pace Run; steady pace & learning to return to DISTANCE: intervals good form. base pace following effort. 55.5 KM NOTES Fist and 1-arm drills While this session Kicking should be a lot Track sessions a Make sure to Practice with are there to help your may be done easier now, and you great for pacing, and continuously breath gearing to find and arm movement and outside on a flat should be able to working on speed out under water, maintain a steady stroke development. loop; it's a good complete the kick sets development. Aim to avoid holding your cadence/rhythm so one for the quicker. match or better breath. Remember you can control your Keep sets of the turbo/indoor trainer times from the head position; eyes effort. same distance similar too. previous attempt at down. Settle into a run times. this session. pace quickly. Practice set up in transition so you can save valuable time

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RG Active – 16 Week Sprint Triathlon Plan – Page 10

WEEK 8 GOALS

DAY Two months in you'll be MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY able to maintain harder efforts for longer and Strength & Strength & SESSION Swim Bike Rest Run Bike more consistently. Run Swim If you've not already; DURATION 850 m 15 km 45 min/6 km 60 min/750 m 7.5 km 22.5 km start thinking about hydration and fuelling INTENSITY Drill/Pacing Intervals Hills Drills/int. Steady Hills for longer rides and SESSION Swim: 5 km Warm up Strength: Strength: Run: Steady state ride perhaps experiment DETAILS Session #4 @RPE 4-5 Program 2a Program 2b Long steady run with some hills with various drinks/gels @RPE 5-6 included. Maintain if you're planning to 1 min @RPE 5 Run: Swim: Pace should be kept steady cadence and take them come race 6 min @RPE 6 Fartlek; random intervals Session #3 well within comfort. rhythm. Pace day. 1 min @RPE 7 made up on a route of Focus on being able judgement on hills. 1 min @RPE 9 your choosing. Your to hold pace for the Day-to-day as well as average pace should still whole duration of recovery nutrition may Repeat as many be around @RPE 6 with the run. be worth considering to times through until time spent between RPE make sure you’re you reach 13 km. 5-9 recovered fully from each session. 2 km @RPE 4

Outdoor option: 40 min as: 5 min @RPE 5 5 min @RPE 7

KEY FOCUS Hip rotation with pull Adjusting and Adding some fun into Speed & Run form and Pace judgement on buoy & holding speed & training but also learning consistency steady pacing. hills WEEKLY recovery from to return to base pace between the 150m DISTANCE: efforts following effort. efforts 52.6 KM NOTES Using the pull buoy Remember RPE 6 is Your average pace If you’re using a This will give you a Riding uphill will allow your legs your sustainable should be similar to an swim watch or pace good idea of where increases strength, to rest and focus on moderate pace, aerobic (RPE 6-7) run clock, you should be your base pace lies but learning to your hip rotation then building up but with lots of variation able to see after two months of descend confidently through to RPE 8 in speed. This can be a improvements in training. This will will be valuable to being your threshold good session to do with your speed and your help you pace and safe riding and a pace (Race pace) a friend, since you can ability to hold that plan your longer fast time. with RPE 9 being take turns to call sprints, speed for longer. runs for the rest of unsustainable for or efforts. the program. much longer than 1 min

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RG Active – 16 Week Sprint Triathlon Plan – Page 11 WEEK 9 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY "Time Trial" week. This is an opportunity to test Swim & Strength & how far you've come SESSION Swim Bike Rest Swim Brick and get an idea of Run Run where you'll be setting your race target pace. DURATION 750 m 20 km 650 m/7.5 km 45-60 min/4 km 500 m 20 km/4.5 km INTENSITY Time Trial TT Intervals/Steady Tempo Open Water Negative split Any new kit you're planning to use should SESSION Swim: 1 km warm up Swim: Strength: Swim: Complete the first be use in training to test DETAILS Take a couple of @RPE 5 Session #2 Program 2a First open water half of each it; new goggles (tinted easy length to warm swim of the discipline at a for open water), up and then swim a Once warmed up Run: Run: program. steady tempo, trainers, elastic laces, 750m effort non- using your pace Aim to run at your Run the 4 km at You’re first goal is to building into your bike shoes, tri suit etc. stop to set a time, from previous fastest sustainable your target race ensure proper race pace for the You need to make sure this will give you a session aim to hit pace. For 7.5 km. This speed, checking wetsuit fitting, and last half. it all fits and works record of where you your threshold will give you an idea of you’re able to pace spend some time RPE 6-8 where you need it. are in your training. speed for the rest of a pace you can hold yourself and hold getting used to the the distance. for longer than race your run form. water which may be distance. colder earlier in the warm down, easy season. leg spin afterwards @RPE 8 Cover the distance for a couple aiming to swim minutes. smoothly, keeping a good technique.

KEY FOCUS Pacing & Maintaining intensity Best effort ‘test’ to see Pacing, speed work. Water Steady building into consistency with minimal change how well you’re acclimatisation, Threshold pace WEEKLY in pace. progressing. Stroke adaptation & DISTANCE: breathing 58 KM NOTES Testing yourself This should be done This might be currently Pacing and strength Add in some Play with position on over the race on a flattish route. slower than where you work. Improving sighting practice, bars for flat & distance will be a Alternatively, this plan to be in 6 week’s your ability to run at getting better at this climbing. Use gears good test of where may also be done time, but it will give higher speeds will will pay off on race to keep your pedal you are in your on a turbo trainer, you a rough idea of increase your run day. Practice cadence smooth. fitness. From here WATT bike or gym you progress and if fitness but also give breathing to your Learning to run a you can adapt your bike. The idea is to your target time is your more ability to weaker side, in case negative split out of training for the test how well you realistic push yourself you need to on race transition will help remainder of the can hold a goal race towards the later day. with pacing. plan. pace. stages of a race.

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RG Active – 16 Week Sprint Triathlon Plan – Page 12 Week 10 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Any new kit you're planning to use should Strength & Strength & be use in training to SESSION Swim Bike Rest Swim Bike test it; new goggles Run Run (tinted for open water), trainers, elastic laces, DURATION 850 m 20 km 7.5 km 60 min/5 km 650 m 25 km bike shoes, tri suit etc. You need to make sure INTENSITY Drills/Intervals Intervals Track Fartlek Open Water Hills it all fits and works SESSION Swim: Incremental set: Strength: Strength: Swim: Head out on a where you need it. Session #4 Program 2a Program 2b Further developing route, aiming to DETAILS 8 km @RPE 5 open water keep your average Open water Count strokes per 8 km @RPE 7 Run: Run: confidence and work effort: competency will be a length as a way of 8 km @RPE 8-9 Session #2 Fartlek; random skills. @RPE 6 massive factor in your keeping your intervals made up Spend time fitting comfort, confidence technique in check; if 1 km cool down on a route of your wetsuit properly If you like you can and will count come you have to increase choosing. Your plan some hills into race day your strokes, you’re Increasing work average pace Take time to your route for some losing efficiency, or rate and learning to should still be acclimatise to the harder work Practice getting the fatiguing. pace near/above around @RPE 6 water. Then get a intervals. suit on, getting it wet threshold. with time spent feel for what it’s like (inside) in the water, between RPE 5-9 in the suit; allowing warming and getting If you’re doing this the buoyancy to used to it quickly so set outside where assist you, relax that come race day it’s the ground naturally your stroke and all routine. varies, then try to focus on breathing. make your average Start to add sighting Consider goggle HR higher by 5-10 into your strokes choice for beats every 10 km. every 2-4 breaths. weather/lighting conditions.

KEY FOCUS Pace replication Pace control, Learning to control Adding some fun Open water Maintain a strong between sets of knowing what’s pace over different into training but confidence, but steady pace WEEKLY same distance. easy and what’s distances. Speed also learning to breathing and DISTANCE: hard. development. return to base pace sighting following effort. 59 KM NOTES When breathing aim While this session Ensure you warm up Your average pace If you can join a Good pacing on to keep one eye in may be done prior to running; Treat should be similar to group, this may help hills is important to the water, and keep outside on a flat the first could of laps an aerobic (RPE 6- you with confidence maintain optimal your lead hand out in loop; it's a good easy, or even run a 7) run but with lots and receive some race pace, too easy front until your one for the lap as a warm up. of variation in coaching points. and you lose time, recovery arm is on turbo/indoor trainer speed. This can be to hard and you’ll the way forward. too. a good session to be slower on the Counting stroke per If you’ve an 8-10km do with a friend, flats. length is a good way training loop you since you can take of spotting efficiency can aim to take off turns to call sprints, and fatigue. a minute+ each or efforts. time.

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RG Active – 16 Week Sprint Triathlon Plan – Page 13

WEEK 11 GOALS

DAY As the volume reaches MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY this level you should really feel the Swim & Strength & SESSION Swim Bike Rest Swim Brick endurance Run Run improvements.

DURATION 750 m 22.5 km 500 m/7.5 km 60 min/5 km 750 m 25 km/5 km Focus on your ability to hold higher efforts for INTENSITY Drills/Intervals Hills Intervals/Track Track OWS longer

SESSION Swim: Using a hilly route or Swim: Strength: Swim: Option 1: Session #3 one with at least Session #1 Program 2b Continuing with your Split into two mini- Use hills sessions to DETAILS one good climb that open water bricks of: focus on power and takes >3 min to Run: Run: adaptation; 15 k/2.5 k & control ascend. Steady pace, below Session #1 Practice sighting, 10 k/2.5 k Mix up between threshold. and adapting your Keep improving open seated and standing @RPE 6-7 stroke to a wetsuit for more transition water skills & climbing, keeping and open water; practice and more confidence rhythm. Get used to Slow your cadence speed work descending too. and working with the Throw in a quick buoyancy of the Option 2: transition practice after suit. Complete through your OWS; getting Break your swim once at race pace. wetsuit off asap while down into some still moving, running time spent adapting after a swim. then finish with a 4- 500 m hard effort. @RPE 7

KEY FOCUS Pace control and Climbing, Hold form and posture, Focus on run form Open water Set at race pace. being able to repeat descending, look to finish at pace and posture. Aim to adaptation & skills Running well off the WEEKLY pace of each set. maintaining rhythm you started. keep 1 km slips as bike. similar as possible. DISTANCE: 67 KM

NOTES While aiming to If you've not a hilly Spend the first km Run: Keep sets of Focus on controlling Experiment with swim hard on the route you can do settling into a rhythm, the same distance your breathing as different positions shorter efforts, also plan a 5-8 km loop then hold a pace that’s consistent times. this is often first to on the bike; hoods, try to maintain good around 1 particular within 5-10 sec per km go open water as drops etc., aiming to alignments and form hill and rep around the same. it’s colder. be more 'aero' in the water since that. Swimming with a where it counts. losing technique will group can build make you slower. confidence swimming with others, like you’ll have to on race day

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RG Active – 16 Week Sprint Triathlon Plan – Page 14 Week 12 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY This is your largest volume week, so Strength & Strength & ensure you allow SESSION Swim Bike Rest Swim Bike sufficient fuelling and Run Run recovery/sleep.

DURATION 1 km 25 km 60 min/6.5 km 60 min/5 km 850 m 30 km Stick to the increases INTENSITY Drills/Intervals Intervals Negative split Track Open Water Hills in distances as best you can, and where it SESSION Swim: 5 x 5 intervals: Strength: Strength: Continue to work on Steady state ride fits. DETAILS Session #5 Program 2a Program 2b swim prep; wetsuit with some efforts 10 min warm up fit, warming up dry- and/or hills The more familiar @RPE 5 Run: Run: side, getting included. Maintain session in the program @RPE 6-9 Session #1 acclimatised quickly, steady cadence should be seeing 5 min @RPE 6 and warming up and rhythm to keep noticeable 5 min @RPE 8-9 Break this run down within a couple of a constant work improvements. If into 4 x 2 km efforts, minutes, as this is rate on climbs and you’re happy to do so Repeat until 2-3 km planning to run each what you will have flat. you can tweak to go then warm block at the following on race day. sessions e.g. swims to down @RPE 4-5 intensity: If you have access work on weaker areas 1 – RPE 6 Work in some harder to your race course, like drills or sprints. Outdoors: 2 – RPE 7 efforts in to the later you could do a Plan a route where 3 – RPE 8 part of the session. recon ride (2 laps). you can complete a 4 – RPE 9 similar workout; e.g. loops or out- and-back.

KEY FOCUS Body position, High intensity Pace judgement & Match or better Open water skills. Maintaining steady rotation through the efforts & recovery finishing strong time from the last Swimming at harder RPE 6-8 WEEKLY hips. Pacing over the time you did this efforts DISTANCE: distance track session 68 KM NOTES Pace yourself over This may be Working at RPE 9 The strength 1 arm drills aid Being able to ride the sets to keep sets performed on a towards the end of a program should be rotation & stroke your race route give of same distances turbo or outside, run will feel very getting easier and efficiency are good you more the same speed. whichever is tough, but will be you should be focus point for open confidence on convenient good practice for race increasing your water adaptation. descents & corners. day, as well as mental weights/times of You can also pace prep for working hard. each exercise. judge climbs and look for prevailing wind direction etc.

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RG Active – 16 Week Sprint Triathlon Plan – Page 15

WEEK 13 GOALS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY This is a high-volume DAY week for running and Swim & Strength & your last tough one SESSION Swim Bike Rest Swim Brick before you begin to Run Run taper down.

DURATION 650 m 30 km 750 m/8.5 km 45 min/5 km 1 km 25 km/3.5 km Speed work and pacing INTENSITY Drills/Intervals Mixed effort Intervals/hills Fartlek Open water Bike/Run is key

SESSION Swim: Preferably outdoors Swim: Strength: Longer steady Race simulation: Start to think about how DETAILS Session #2 ride on a naturally Session #3 program 2a duration swimming, Using your intended much fluid you're using varied route. Add in run through wetsuit race kit, clothing in training as a some harder Run: Run: fitting, lubricant, and etc. predictor of what you'll “fartlek” style Complete this run as Fartlek; random use your tri-suit need on race day. efforts. steady pace run over intervals made up underneath. Bike: warm up over Pick a route where undulating terrain on a route of your Practice your the first couple of If you've got any new you can practice focus on holding pace choosing. Your sighting and start to km then build into shoes for race day, longer aerobar/drop up and down hills. average pace play around with RPE 8+ start to wear them in efforts to work hard should still be speed work. now, in a lower position @RPE 6-7 around @RPE 6 Run: Run strong off with time spent If you can swim with the bike for the first between RPE 5-9 a friend or in a 2 km then settle into group, it is good an easier pace. practice for race day conditions

KEY FOCUS Holding form over Simulating holding a Swim: Test yourself on Adding some fun Swimming an Bike: Race pace longer distance. pace in a race with the 200’s to see how into training but also accurate course effort WEEKLY Using paddle work to shorter higher well you perform tired. learning to return to and holding pace in Run: work hard for DISTANCE: strengthen stroke efforts like base pace following open water 2 km then slow to hills/overtaking effort. steady pace. 74 KM NOTES Final fitness push. Take adequate This is a high-volume If you haven't Your average pace Even though we Prep you bike as The hard work you do water & fuelling with day, if possible plan already start should be similar to want to try and race you intend to on here will fine tune you. the session with a thinking about an aerobic (RPE 6- at a steady pace, race day; bottles, your race fitness. Use good gap in between. recovery massage. 7) run but with lots mixing up your nutrition, spares etc. shorter efforts to work Make sure to eat and With the volume of of variation in speed will simulate Field test all your hard and longer drink enough before training you're doing speed. This can be fatigue or being out planned equipment efforts to refocus on and after these your body will thank a good session to of breath and help and transition technique. sessions. you for a little do with a friend, you learn to cope strategies. maintenance. since you can take with it. turns to call sprints, or efforts.

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RG Active – 16 Week Sprint Triathlon Plan – Page 16 Week 14 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The last high volume week before we start to Strength & bring the distance SESSION Swim Bike Run Rest Swim Bike down. Run DURATION 1.4 m 25 km 7.5 km 60 min/6 km 1 km 40 km By the end of this week you will have a good INTENSITY Drills/Intervals Intervals Steady state Tempo Open Water Hills/interval idea of your race plan Swim: Indoors: Run: Strength: Swim: Steady state ride and be able to set a SESSION realistic target and DETAILS Session #6 3 km Warm up, @RPE 6-7 Program 2b Run through a prep with some efforts progressing as if race day; get thrown in. These plans your pacing and intensity. Steady effort, keep it Run: your suit on in plenty can be hills or nutrition strategy @RPE 5-8 aerobic and run over Run just below race of time, fit it properly. periods where around this. a route of your pace consistently Warm up on land, you’re working hard 1 min @RPE 5 choosing. If you’re off- over the 6 km. then get in and on flats. Make sure you have all 6 min @RPE 6 road or on a hilly acclimatise and Maintain steady the equipment you 1 min @RPE 7 route, pace yourself to @RPE 7-8 warm up within 2 cadence and need, and any last 1 min @RPE 8 keep effort in the similar minutes rhythm. Pace minute purchases are 1 min @RPE 9 correct zone. (what you’ll have on judgement should tested in training over race day) then do a be key. race distance at least. Repeat until 2-3 km practice start and to go, then cool swim race distance. down @RPE 4 Use remaining distance for sprints. Outdoors: Fartlek ride with longer efforts KEY FOCUS Endurance & pacing. Holding threshold Focus on run form, Working hard & Swim: Working at Pace judgement on pace for longer posture and finishing holding good form race pace. hills or flat efforts. WEEKLY feeling strong. DISTANCE: 81 KM NOTES You should be getting Being able to work Steady effort at a This should be Final race pace Good pacing is near your best times above and below below max pace, feeling much more prep. Polishing off important to over 100 & 200 m, your threshold/race focusing on holding comfortable to hold your technique and maintain optimal but the real show of pace and then form and keeping this pace now than race pacing. race pace, too easy fitness, will come return to working each km the same a few weeks ago. Practice some open and you lose time, when you are able to there is a useful effort level or HR. water race starts. to hard and you’ll replicate this pace in skill for racing on be slower on the open water courses with run. challenging terrain or technical segments.

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RG Active – 16 Week Sprint Triathlon Plan – Page 17 WEEK 15 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Brining the volume down and working on Swim & speed will let your body SESSION Swim Bike Rest Strength Swim Brick start to recover while Run acting as a last surge for your peak fitness DURATION 1.4 km 30 km 650 m/7.5km 60 min 1 km 15 km/5 km INTENSITY Drill/Interval TT Intervals/Track Steady Open water Everything should be aimed at setting up SESSION Swim: Preferably outside Swim: Strength: If you like you can Race day your race plan. DETAILS Session #6 on a route you know Session #2 Your program do this session as a simulation: well and can ride choice straight 1 km swim Use all your kit and NB; All plans need to hard safely. Aim to Run: Which even TT. Otherwise break practice how you'll be flexible, this is a complete the ride at Session #2 program you feel is it up into lay it out come race critical stage in training race intensity. more effective for shorter/faster day. and if you feel over RPE 7-8 Aim to consistently you. Keep the efforts. Where ever Bike & Run @RPE fatigued you must rest. better your times from weights/repetition you feel you stand 7-8 working on your If weather allows, previous attempts on the same but only to gain the most, pacing and trying to use race kit as well: this session. complete around based on how your settle into your run Shoes, 2/3 of the total sets. training has gone. as soon as you can socks/sockless? Allocate more time off the bike. Work Trisuit to flexibility and If swimming with a on transition time Sunglasses foam rolling group, practice starts, drafting & turning buoys in close proximity

KEY FOCUS Maintaining stroke Sustained race Speed, pacing, Flexibility, Distance, breathing, Transition speed, count per length pace sighting, pace. pacing WEEKLY when working hard DISTANCE: 60 KM NOTES A good sign that keep hydrated and Use the shorter sets to Keeping your Make sure your Everyone lays out you’re holding your note your intake, really push out your muscles working, warm up routine is transition slightly efficiency is that practice nutrition maximum sustained but more in place, so you can differently. Find you’re stroke count strategy efforts over each importantly keeping be ready to work at what works for you per length stays the distance. them mobile and race pace from the and practice it; e.g. same. recovering will be gun. race belt, elastic important for being laces, nutrition at your best on day

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RG Active – 16 Week Sprint Triathlon Plan – Page 18 WEEK 16 – Race Week GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The hard work is done, nothing you can do now Strength will make you fitter. The SESSION Swim Bike Run Run Swim RACE DAY focus here is to (Mobility) maintain your peak while allowing recovery. DURATION 1 km 10 km 2 km 30 min 1 km 500 m 750/20/5 INTENSITY Keep the sessions high Mixed Mixed efforts Mixed efforts Easy Easy Easy Race Pace quality with good pace SESSION Swim: Final pre-race Run at a steady pace Just do the WARM- Still warming up Relaxed effort The hard work is work DETAILS Session #5 check; ride a steady focusing on your form UP/flexibility part of before0hand this swim, loosening off over, stick to what effort bike in race and keeping a light your routine ONLY. should be about with a few short you know in Reduced set up, carry what foot strike. Add in keeping your legs bursts. training. Race hard, volume/distance will you’re planning to shorts burst of harder If you're feeling moving. Still race well and have allow for carry in the race. efforts for a little bit at good head out for a working at a good RPE 5-7 fun! adaptation/recovery Add in some bursts a time. gentle 1 km run tempo, but not quite 2-4 minute efforts. RPE 5-7 @RPE 5-6 to keep race pace. If you’ve travelled to an RPE 5-7 you lose (optional) RPE 7 event having a run or swim when you get there can help you get over a journey

KEY FOCUS Speed, pacing, How the bike feels Run form Flexibility, recovery Relaxed form Good position, WEEKLY technique in the water. Relaxed DISTANCE: stroke. 40 KM

NOTES With all the training This is you pre-race This distance should If possible book a Nice short session Do your best, and under your belt, you bike check; is all in feel very easy now massage. to loosen off. You have fun! shouldn't feel tired working order, do and you should feel could even do this after this session. you have the spares good when you finish. session in open This is steady work you need. After the water for a with a few bursts. ride, clean the bike confidence boost and give the tyres a and wetsuit removal once over. practice.

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RG Active – 16 Week Sprint Triathlon Plan – Page 19 APPENDIX Rate of Perceived Exertion We will use the Rate of Perceived Exertion (RPE) scale illustrated below to determine the intensity of your sessions. These will be highlighted in each session text to make it clear as to what is expected. This table helps you understand exactly how you should feel when executing the training session. Due to the nature of the scale, it is subjective and requires you to feel how your body is responding to the exercise, when doing this consider how your heart is pumping, how quickly you are breathing, how much you are sweating and how much discomfort you are experiencing in your legs. Please remember that everybody’s RPE figure could be different to yours when exercising at the same speed because we all respond differently to exercise.

RPE DESCRIPTION

0 Complete rest

1 Very Weak: I am just about moving

2 Weak: I am walking at a faster pace and can hold a conversation easily

3 Light: I am beginning to sweat a little, but can hold conversation throughout

4 Moderate: I am very happy at this effort

5 Somewhat Strong: I am sweating more heavily and starting to feel my breathing is becoming more stressed

6 Strong: I am beginning to feel more out of breath but could maintain this pace for a few hours

7 Very Strong: My breathing is very laboured, but I can still maintain pace for an hour without slowing

8 Hard: I am starting to struggle to hold this pace and my heart is racing and am sweating heavily

9 Very Hard: This is hurting and I can only hold this effort for up to 5mins

10 Extremely Hard: I am absolutely flat out and this is sprinting. I will need to stop after 30secs

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RG Active – 16 Week Sprint Triathlon Plan – Page 20 Swim Sessions SESSION 1 – 500m SESSION 2 – 650m SESSION 3 – 750m

WARM UP WARM UP WARM UP 100 m – FS RPE 4-5 100 m – FS RPE 4-5 100 m FS @RPE 4-5 100 m Drill (25m fist/25m FS x 2) 100 m Drill (50m Drill/50m FS) (Drill can be; Kickboard/catch-up/1-arm)

MAIN SET MAIN SET MAIN SET 2 x 100 m FS + Pull buoy @RPE 5 1 x 200 m FS + Pull buoy @RPE 5 1 x 200 m FS + Pull buoy @RPE 6 2 x 50 m FS @RPE 7 2 x 100 m FS @RPE 6 1 x 150 m FS @RPE 7 2 x 75 m FS @RPE 7-8 COOL DOWN COOL DOWN COOL DOWN 100 m – FS RPE 4-5 50 m – FS RPE 4-5 50 m – FS RPE 4-5

SESSION 4 – 850m SESSION 5 – 1 KM SESSION 6 – 1.4 KM

WARM UP WARM UP WARM UP 200 m FS @RPE 5 100 m FS @RPE 5 400 m FS @RPE 5 200 m FS + Pull @RPE 5-6 200 m Drill (25m 1-arm FS/25m 1-arm FS/50m FS 100 m Kicking w/kickboard x 2) MAIN SET MAIN SET MAIN SET 150 m FS @RPE 6 300 m FS @RPE 5-6 400 m FS + Pull buoy @RPE 5-6 100 m FS @RPE 7 100 m FS + Paddle + Pull buoy @RPE 6 200 m FS @RPE 6-7 50 m FS @RPE 8 200 m FS @RPE 7-8 2 x 100 FS @RPE 8 COOL DOWN COOL DOWN COOL DOWN 150 m – any stroke RPE 4-5 100 m – any stroke RPE 4-5 100 m – any stroke RPE 4-5

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RG Active – 16 Week Sprint Triathlon Plan – Page 21 Explanation of swim drills

Included within the swim sessions are a number of drills. Please find an explanation of each drill below: KICK: Swim on your front and using a kickboard you use only your legs to aid propulsion. You must kick from the hips using a straight leg action. Concentrate on PULL: Swim standard Front Crawl holding a pull buoy between your thighs. pointing your feet behind you and having floppy and flexible ankles. Engage your Concentrate on the power needed to complete the full stroke without any kick being core to keep your hips elevated. When using the kickboard aim to keep the board applied. You must be strict to not use any kick doing this. Do not speed your stroke horizontal by applying a small amount of pressure down on the board thus raising up to compensate for the lack of a leg kick. your chest. You can either keep you head up or pop your face into the water to simulate the correct body position. You can use fins to help with your kick if ZIPPERS: Swim standard Front Crawl, as your arm is beginning its movement up necessary. the body trail your thumb up from the thigh, past the hip and into towards the arm pit before allowing the hand to exit the water and reach forwards. This encourages a SIDE KICK: Hold the kickboard in one hand and keep that hand outstretched in front high elbow exit from the water as well as keeping your recovery arm in close of your head and body, your other arm will rest on your side. Kick from the hips with proximity to the body. the hips facing the sides of the pool. Concentrate on pointing your feet towards the end of the pool with floppy and flexible ankles. Engage your core to keep your hips PADDLES: Wear hand paddles to apply greater resistance to the water through elevated. You should keep your face pointing down to the bottom of the pool only each stroke. This promotes greater strength through your arms and shoulders. To turning your head sideways to breathe. You can use fins to help with your kick if use paddles properly ensure that you have the correct size paddle for your hand, necessary. then when using you must enter the water with the fingers pointing down to the bottom of the pool and pull through the water with your elbow always higher than DEAD MAN FLOAT: Push off the wall keeping your arms in front of the head then your hand. Continue to push all of the way through the stroke past your hip to get when you begin to lose momentum bring your arms back to being by your sides, full use of the paddle. where they now stay. Use only your kick for propulsion, using fins where necessary. Concentrate on body and head position, keep your head facing down with the chin POLO-SIGHTING: Introduce some open water skills to your pool swim with this drill. slightly tucked inwards to your chest and push your chest out down towards the floor. When turning your head to breathe also turn your head forwards to look in front of The hips should gently break the surface of the water. If you become stationary, you. When trying to look forwards activate a strong stroke that will allow you to bring simply do a few arm strokes to gain momentum again. your shoulders higher out of the water. Do not do this every breath, start with every 4 breathes and work up to every 8. Find the sighting/breathing pattern that works PENCIL FLOAT: Apply the same principles as for the Dead Man Float, except this best for you. time you keep your arms fully stretched out in front of the body and have your head squeezed in between your arms. Concentrate on keeping the arms straight and long. HYPOXIC BREATHING: Swim standard Front Crawl and concentrate on the number of strokes per breath. Begin with your normal breathing pattern and then CATCH-UP: When swimming a standard Front Crawl, apply a slower arm revolution gradually try to increase by 1 stroke at a time, building to a maximum of 7 stokes per so that each arm is completing a full stroke before the other arm begins the next breath. You must relax completely to be able to execute this drill, relax your chest, stroke. Complete a full stroke with your Right arm, holding your Left arm in a forward neck and jaw and focus on a very slow exhalation. Alternate between breathing and outstretched position, with your Right hand coming through and making contact patterns to simulate the unpredictability of open water swimming. with your Left hand before you begin a full stroke with the Left arm. Continue to do this resisting the temptation to begin the next stroke too soon. A handy tip is to use FIST DRILL: Close your hands like fists and swim normal front crawl. This takes a kickboard or pull buoy and hold this in the leading hand and exchange hands away the paddle action of your hand and you will need to concentrate on the position between strokes. If you struggle to maintain body position doing this drill hold a pull of your forearm to be used to pull you through the water. buoy between your thighs.

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RG Active – 16 Week Sprint Triathlon Plan – Page 22 Running – Track Sessions

SESSION 1 SESSION 2 SESSION 3

Warm Up Warm Up Warm Up

400m at RPE 4-5 400m at RPE 4-5 400m at RPE 4-5

Main Set* Main Set* Main Set*

1 x 1600m 3 x 1600m 1 x 1200m

2 x 800m 3 x 800m 3 x 400m

4 x 400m 1 x 1200m

3 x 400m

1 x 1200m

3 x 400m

Total 5200m Total 7600m Total 7600m

*You should aim to run your main set as fast as you can, however the pace you set should be consistent for all of your 400m efforts for example in Session 1 the 400m pace during your 1600m effort should be the same as your final 400m effort. If you start out to fast your 400m times will start slipping. Find a pace you can maintain then gradually chip away at your 400m time gradually.

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RG Active – 16 Week Sprint Triathlon Plan – Page 23 Strength & Conditioning Session 1A Strength & Conditioning Session 1B

Warm Up Warm Up

Flexibility/Movement Duration Notes Flexibility/Movement Duration Notes

30-45 Roll over back, especially lower, to ease off Foam roller; Back 30-45 roll over back, especially lower, to ease off Foam roller; Back sec connective tissue & increase mobility sec connective tissue & increase mobility 30-45 Roll ITBs to release tension in connective Foam roller; ITB 30-45 Roll ITBs to release tension in connective Foam roller; ITB sec tissue that may inhibit knee/hip movement sec tissue that may inhibit knee/hip movement 30-45 Rolling calf’s, especially Achilles, can aid Foam roller; Calf’s 30-45 Rolling calf’s, especially Achilles, can aid Foam roller; Calf’s sec ankle flexibility and recovery from training sec ankle flexibility and recovery from training Kneeling hip flexor 30-45 Gently driving hips into stretch, with arms Kneeling hip flexor 30-45 gently driving hips into stretch, with arms stretch sec overhead to feel stretch in hips & torso stretch sec overhead to feel stretch in hips & torso Hamstring 'track 8-10 From "start" position to semi-standing while Hamstring 'track 8-10 from "start" position to semi-standing while stretch' reps holding foot, until stretch it felt, in hamstring stretch' reps holding foot, until stretch it felt, in hamstring

Main Set Main Set

Exercise Sets Reps Tempo Rest Weight Exercise Sets Reps Tempo Rest Weight

Side plank; from knees 2-3es 45sec static 20sec BW Front plank (from toes or knees) 2-3es 45sec static 20sec BW Front plank on stability ball (knees or Dead bug 2-3 16-20 Slow 20sec BW 2-3 16-20 Slow 20sec BW toes) Laying on side leg raise 2 20 Slow 20sec RB Tube walking 2 20 Slow 20sec RB Hamstring curl on stability ball 2-3 8-10 Slow 30sec BW 2 leg glute press w/foot on step 2-3 12-15 Slow 30sec BW Lateral lunge, alternating sides 2-3 20 Slow 30sec BW Stability ball wall squat 2-3 12-15 Slow 30sec BW Resistance band pull over on 2-3 12-15 Slow 30sec BW stability ball Laying over stability ball, arm raise 2-3 12-15 Slow 30sec BW Kneeling press up 2-3 Max Slow 30sec BW Stability ball chest press 2-3 Max Slow 30sec BW

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RG Active – 16 Week Sprint Triathlon Plan – Page 24 Strength & Conditioning Session 2A Strength & Conditioning Session 2B

Warm Up Warm Up

Flexibility/Movement Duration Notes Flexibility/Movement Duration Notes

30-45 Roll over back, especially lower, to ease off 30-45 Roll over back, especially lower, to ease off Foam roller; Back Foam roller; Back sec connective tissue & increase mobility sec connective tissue & increase mobility 30-45 Roll ITBs to release tension in connective 30-45 Roll ITBs to release tension in connective tissue Foam roller; ITB Foam roller; ITB sec tissue that may inhibit knee/hip movement sec that may inhibit knee/hip movement 30-45 Rolling calf’s, especially Achilles, can aid ankle 30-45 Rolling calf’s, especially Achilles, can aid ankle Foam roller; Calf’s Foam roller; Calf’s sec flexibility and recovery from training sec flexibility and recovery from training Kneeling hip flexor 30-45 Gently driving hips into stretch, with arms Kneeling hip flexor 30-45 Gently driving hips into stretch, with arms stretch sec overhead to feel stretch in hips & torso stretch sec overhead to feel stretch in hips & torso Hamstring 'track 8-10 From "start" position to semi-standing while Hamstring 'track 8-10 From "start" position to semi-standing while stretch' reps holding foot, until stretch it felt, in hamstring stretch' reps holding foot, until stretch it felt, in hamstring

Main Set Main Set

Exercise Sets Reps Tempo Rest Weight Exercise Sets Reps Tempo Rest Weight

Side plank from toes 2-3es 45sec static 20sec BW Front plank (from toes or knees) 2-3es 45sec static 20sec BW

Stability ball roll outs from knees 2-3 16-20 Slow 20sec BW Dead bug 2-3 16-20 Slow 20sec BW

Tube walking 2 20 Slow 20sec RB Laying on side leg raise 2 20 Slow 20sec RB 1 leg glute press w/foot on step 2-3 12-15 Slow 30sec BW Walking lunges 2-3 20 dynamic 30sec BW Split squat (with weights if too 2-3 12-15 Slow 30sec BW easy) Lateral lunge to balance 2-3 12-15 Slow 30sec BW Laying over stability ball; Resistance band pull over on stability 2-3 12-15 Slow 30sec BW 2-3 12-15 Slow 30sec BW dumbbell row ball Kneeling press up 2-3 Max Slow 30sec BW Stability ball chest press 2-3 Max Slow 30sec BW

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