ENDURANCE TRAINING PLANS
Congratulations for embarking on your personal challenge to become a faster, technically more proficient, more efficient and speedier athlete!
Let us take the guesswork out of your training. Use a training plan designed by Nick Harris, Level 3 British Triathlon Coach and Training Bible Master Endurance Coach, who has helped hundreds of triathletes and swimmers to improve their race times.
Each training plan will build you up to reach a new personal best and is designed to help you achieve your training and racing goals.
Coaching client testimonial: "Hi Nick, Last Sunday I had my race and it went perfect! 1st place! That was great! :-)"
What You Will Receive With Your Endurance Training Plan:
Training Plan
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In depth daily workouts using the Training Peaks online coaching platform.
Fitness Tests
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Monthly time trials to benchmark your progress and set training zones.
Support From Your Qualified Coach
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Monitoring and motivation of your sessions
Accessible & Online Plan
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Mobile access and email reminders of workouts.
Online Plan Resources
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Guidelines for schedule changes, race week, race and training nutrition, swim drills, articles and much more.
Coaching Hotline
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Fast response to any questions you have about your plan via email.
Science
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Over 20 years extensive experience of triathlon and coaching of athletes in endurance sports.
What's Popular Right Now:
Open Water Swimming Training Plans
Technique
These plans are for triathletes wanting to improve triathlon swim times via pool based sessions. They focus on your technique to build efficiency and a smoother stroke, with a different stroke phase focus every 4 weeks, regular fitness testing, and core strength sessions. (The time trial times are your current fitness level).
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Level: All
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Transform into a Speedy Swimmer in 12 weeks - level 1 (Swim a 400m time trial in 8-11 mins)
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Transform into a Speedy Swimmer in 12 weeks - level 2 (Swim a 400m time trial in 6 to 8 mins)
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Transform into a Speedy Swimmer in 12 weeks - level 3 (Swim a 400m time trial in 5-6 mins)
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Swim TRX Core Strength training plan 6 weeks
Intermediate skills and race plans
Use these swim training plans to build speed by adding race-pace workouts into the mix and get faster quickly. They combine pace control and awareness sessions, technique, open water skills, with sighting, navigation and mass start simulations. You'll also complete anaerobic threshold preparation for speed and power.
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Existing fitness: Swim 400m open water non-stop
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Level: Beginner to Intermediate
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Open water skills and drills 8 week plan (2-3000m session distances)
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Open water swim race training plan 6 weeks (maximum 2700m sessions)
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1500m Open water swim triathlon race plan 10 weeks
Long Distance
Use these training plans to build distance and swim endurance, by adding open water skills sessions to improve your pacing and fatigue resistance, with endurance paced sets, and technique focussing on all 5 phases of your front crawl stroke.
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Existing fitness: Swim 2000m non stop
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Level: Intermediate to Advanced
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3km Open water Swim race plan 12 weeks
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5km Open water Swim race plan 12 weeks
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10km Open water Swim plan - 14 weeks
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14km Henley to Marlow Bridge to bridge open water river swim - 20 weeks
Triathlon Training Plans
Sprint
Choose one of these sprint triathlon training plans to take you all the way to completing your first sprint triathlon, or to follow on from your first triathlon adding more race specific fitness sessions with the intermediate plan. Both plans are designed to improve your muscular strength and anaerobic fitness by adding race-pace workouts into the mix so you can go faster, whilst becoming more efficient and improving lung capacity.
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Existing fitness: Swim 400m non-stop, cycle 30 mins, run 20 mins
Olympic
Choose one of these training plans to build aerobic base fitness, improve your fat burning efficiency, followed by muscular strength and anaerobic fitness workouts by adding race-pace workouts into the mix to get faster quickly. This plan is either available as a full Olympic distance triathlon plan or is broken down into phases of training as listed below.
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Existing fitness: Swim 400m non-stop, cycle 60 mins, run 30 mins
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Level: Beginner / Intermediate
Xterra / Cross Triathlon
Choose one of these off road triathlon training plans to build aerobic base fitness, improve your fat burning efficiency and followed by muscular strength and anaerobic fitness workouts by adding race-pace workouts into the mix. This plan or is broken down into phases of training as listed below. Xterra has different training demands and effort levels than a road based olympic distance triathlon. This plan reflects those differing demands.
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Existing fitness: Swim 400m non-stop, cycle 60 mins, run 30 mins
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Level: Beginner / Intermediate
Long (140.6) & Middle (70.3) distance Triathlon Plans
Middle Distance
Choose one of these training plans to build aerobic base fitness, improve your fat burning efficiency and muscular strength by adding race-pace workouts into the mix to get you prepared for your race. This plan is either available as a full Middle distance triathlon plan or is broken down into phases of training as listed below.
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Existing fitness: Swim 1500m non-stop, cycle 75 mins, run 50 mins
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Level: Beginner / Master
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Middle distance build muscular strength phase - 10 weeks
Long Distance 140.6
Choose one of these training plans to build aerobic base fitness, improve your fat burning efficiency and muscular strength by adding race-pace workouts into the mix for your success on race day. This plan is either available as a full long-distance triathlon plan or is broken down into phases of training as listed below.
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Existing fitness: Swim 2500m non-stop, cycle 120 mins, run 60 mins
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Level: First Long Distance Triathlon / Masters
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Long distance build muscular strength phase - 11 week
How to sign up to YOUR Swim Plan in Training Peaks
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Sign up to a free basic Training peaks account or use your existing account
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Choose your plan here
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Pay the one time fee for the training plan, upon which your training plan will be transferred to your personal training peaks account
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Download the swim training plan guide which we'll send you listing all the swim drills, abbreviations, top tips and other plan information you'll need to complete it successfully
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Email us with any questions you may have at speedyswimming@gmail.com
