Sweetland racing at the 2016 ITU Montreal World Cup.

Sweetland racing at the 2016 ITU Montreal World Cup.

Got your eye on an early season Olympic distance race? Get race ready with a race plan from ITU star and Olympian Kirsten Sweetland. Sweetland’s plan builds on a good base of fitness with race-specific workouts for four weeks leading up to your race, so this plan is for people who already have a regular swim, bike and run mileage in the week and used to performing drill workouts in each of the disciplines.

Check out her popular sprint distance training plan here.

Week 1

Monday

Swim – endurance

4km as
600 as 150 fr/50 bk
400 drill/swim by 50m
200 kick/swim by 50m
800m steady
4×100 fast/easy by 50m
600 steady
3×100 fast/easy by 50m
400 steady
4×100 fast/easy by 50m

Bike – strength

90min-2hrs with 6x5min big gear on low gradient hill

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Tuesday

Run – quality

1hr with 2min fast then settle in to 8min steady. Repeat 2-3 times.
Swim-
2km easy choice including 500m easy kick

Wednesday

Bike- Indoor Quality

90min with 10x 3min at 40km race effort with 2min easy between

Run- Optional

30min jog

Thursday-

Swim- Speed

3km as
1000 SKIDS (200 swim, 200, kick, 200 IM, 200 drill, 200 swim)
2x (4×50 fast, 200 race pace, 200 easy)
600 pull steady
200 easy

Run- Quality

1hr Fartlek
3x (3min, 2min, 1min race pace with 1’ steady between)

Friday

Rest Day

1hr active recovery IE yoga, hike etc

Saturday

Bike

Long ride 2.5-3hrs steady with rolling hills.

Sunday

Run- Long

1:15-1:30 easy over rolling hills.
Swim- Optional 2km choice

Week 2

Monday

Swim- Endurance

4km as 1000 SKIDS
2x( 2×200 short rest interval 600 strong pace)
(Short rest is challenging to make within 5-10 seconds rest)
6×50 dr/sw
6×50 kick
200 easy
Bike-
90min-2hrs
6x5min on a low gradient hill
#1- 3x (30 second sprint, 90 second steady)
#2- 50-70 rpm big gear
#3- Race Pace
Repeat 1,2,3

Tuesday

Run- Quality

1hr with
2x ( 90sec fast/ 90sec easy)
4x (60sec fast/ 60sec easy)
4x (30sec fast/ 30sec easy)
4x (15sec fast/15sec easy)

Swim

Easy choice 2-3km including 500m easy kick

Wednesday

Bike- Indoor Quality

90min as
20min warm up
5x1min High Cadence/ 1min easy
3x 10min tempo (just below race pace) 30sec standing effort every 2min with 5min
recovery between
15min easy

Thursday

Swim- Speed

3km as
600 as 150 free/50back
200 kick
16×50 as 3 fast/1 easy on an interval that gives you about 5-10sec rest
12×50 as 2 fast/1 easy on and interval that gives you about 15sec rest
8×50 as 1 fast/ 1 easy on an interval that gives you about 20sec rest
4×50 FAST 30 sec rest
200 easy

Run- Treadmill or Outside

1hr with 12x90sec above race pace with 30sec easy. If on treadmill stand on side for
30sec.

Friday

Rest

1hr active recovery

Saturday

Bike- Endurance

3hrs easy/steady over rolling hills

Sunday

Run- Endurance

1:15-1:30 easy over rolling hills

Week 3: Recovery

Monday

Swim- Easy

2km choice easy with drills
Bike-
60-90min spin

Tuesday

Run

45min easy with 10x30sec floaty strides

Wednesday

Bike

60min easy with 5x1min high cadence

Thursday

Swim

3km easy with 8×50 25 fast/25 easy
Run- 45min easy

Friday

OFF

Saturday

Bike

2hrs easy over hills

Sunday

Run

1hr- 1:15 easy

Week 4

Monday
Swim- Endurance

4km as
1000 SKIDS
16×100 as 4x( 4×100 short rest (5sec) 100 easy 20sec rest)
2x (4×50 drill, 400 pull)
200 easy

Bike- Strength

90min-2hrs including
6x6min hills
#1- 2x(30sec fast, 2:30 steady)
#2- 50-70 rpm big gear
#3- Build
#4- 50-70 rpm big gear
#5- 3x(15sec sprint, 1:45 steady)
#6- Best Effort

Tuesday

Run- Quality

1hr with 8km as
1km at 1/2 marathon pace/ 1km at 10km pace
Swim-
3km as
600 as 150 free/50 back
400 drill/swim by 50m
200 kick
2x (400 pull, 4×25 sprint, 100 back/free)
200 mix

Wednesday

Bike- Indoor Quality

90min as
20min warm up
Cadence pyramid as
1’ @ 100rpm
1’ @ 110rpm
1’ @ 120rpm
1’ @ 130rpm
1’ @ 120rpm
1’ @ 110rpm
1’ @ 100rpm
5min easy
4x (1min sprint, 1min easy, 5min hard, 2min easy)
10min 50-70rpm
12min easy

Run

30min Jog

Thursday

Swim

4km as
1000 SKIDS
4×50 drill
4×50 25 fast/25 easy
12x150m as 3 short rest 10sec, 1 with 30sec rest
600 pull
200 easy

Run- Quality

1hr with 20min as 30sec @ 10km pace, 30sec @5km pace

Friday

Rest Day

1hr active recovery

Saturday

Bike- Endurance

3 hours with 3x10min Steady with 5min recovery

Sunday

Run- Endurance

90min easy over rolling hills