I’ve prepared a twelve week training programme to prepare you for the Jules Taylor Wines Women’s Marlborough Triathlon. Each Thursday I will post it here for you to follow along with. This programme started on Monday 5 September. The previous weeks of the programme can be found below:
Key Point for the Week
Next Weeks training
Monday – 14 November
Run/Walk ( a total of 40min) – 5min Walk, 30min Run, 5min Walk
Tuesday
Swim – 4 Lengths Warm Up (WU); 4x 2 Lengths, 4 Lengths Cool Down
Swim four lengths as a Warm Up, resting between lengths for as long as you need to;
Swim two lengths (50m) at a time. Repeat four times, resting as long as you require after you have done each 50m repetition;
Swim four lengths as a Cool Down, resting between lengths for as long as you need to.
Wednesday
Bike (total of 48min) – 10min Warm Up; 4x 6min Hard, 1min Rest Interval (RI); 10min Cool Down
Thursday
Run/Walk (40min) – Same as Monday
Friday
Stretching Day (30min)
Saturday
Blenheim Park Run (http://www.parkrun.co.nz/blenheim/). This is a free, 5km fun run and a great way to test yourself before the race day. If you can’t make it along to this event, just run for 5km.
Sunday
Swim – Swim – 4 Lengths Warm Up (WU); 6x 2 Lengths, 4 Lengths Cool Down
Swim four lengths as a Warm Up, resting between lengths for as long as you need to;
Swim two lengths (50m) at a time. Repeat six times, resting as long as you require after you have done each 50m repetition;
Swim four lengths as a Cool Down, resting between lengths for as long as you need to.
Bike (80min) steady
If you would like further advice feel free to contact Coach Ray.
Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.
Coach Ray specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwi, ray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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