Follow NTC’s weekly training plans to get you ready for your next big challenge.

Designed by our level 3 head coach Julia Matheson, these plans will offer an ideal programme of preparation.

How to use the training plans

Use the plans to build your speed and endurance for:

• Your first sprint triathlon
• Olympic distance triathlon
• Half “iron” or full “iron” distance
• A marathon run

The training plans are designed around the time you can dedicated to training each week. They provide a variety of levels of intensity, time, speed and work on technique.

• 6 to 7 hour training schedule (PDF)

• 8 to 9 hour training schedule (PDF)

• 10 to 12 hour training schedule (PDF)

• Long distance triathlon training schedule (PDF)

• Marathon training plan (PDF)

Training advice

Other advice to consider:

• Have at least one day’s rest each week
• Have one easy week per month 
• Do not train when you are ill or injured 
• If you need to change your schedule try to keep the same balance of training throughout the week 
• Consider using your bike when commuting 
• Write down a short term and long term goal 
• Record your training activities in a simple training log 
• Use a heart rate monitor to measure your effort levels
• Train in groups for some sessions – particularly the longer/steady sessions 
• Use a race bike for indoor sessions