Weekly Training for the Triathlon

"The next thing to think about when you structure your training program is weekly training. And what you do on a week-to-week basis will vary on a number of factors. It'll vary on the time of year it is, it'll vary on your goals and it'll vary on the kind of races you're doing. It certainly will also vary on the time available for you. But you need to swim at least twice a week and perhaps as many times as four times a week and I'll list each workout beginning with the easiest and going to the most intense. In swimming, you should have some days where you emphasize technique, you can have another day when you emphasize technique but adds a time travel and have another day that is higher intensity intervals. On the bike, you should be training two to five times a week, again, depending on your race distances and your time available. Again, working from lowest intensity to highest intensity on the training sessions: there should be technique or easy recovery day sessions, endurance sessions, what we call "cruise intervals", higher intensity climbing intervals and as well as "speed intervals" and lactate threshold work. On the run, you need to run at least three days a week and perhaps as many as five days a week. The running should also have a technique or in a day with some drills and some easy running and some strides, there should be some endurance work and then progressing up the intensity ladder, there's lactate threshold work and VO2 max work and tempo runs and speed work. We'll detail all of those as we continue."