Summer Programme
This weekly structure follows the 80/15/5 method, emphasizing mostly low-intensity (Zone 2) running, with some medium (Zone 3-4) and high (Zone 5) intensity sessions. Inspired by Eliud Kipchoge's consistent, focused approach, this routine balances triathlon training with strength and recovery. Vary durations to suit your requirements and access to training facilities. Seek expert guidance where required.
| Day | Discipline | Focus | Details |
|---|---|---|---|
| Monday | Swim | Technique & Endurance | Drills, form work, easy pace (~45 mins) |
| Tuesday | S&C | Strength Focus | 20–30 mins post-swim or on Tuesday (Routine A) |
| Wednesday | Run | Easy (Zone 2) | 30–45 mins jog on 400m loop (grass or track) |
| S&C | Core Stability & Mobility | 20–30 mins post-swim (Routine B) | |
| Thursday | Run | Tempo (Zone 3–4) | 5 min easy → 15–20 min moderate → 5 min cool down |
| Mobility | Recovery & Stretching | 15 mins of foam rolling, bird-dogs, side planks | |
| Friday | Swim | Endurance | 2,000–2,500m continuous swim or intervals (e.g. 5×400m) |
| Friday | Bike | Aerobic Base | 45–60 mins at steady Zone 2 effort |
| Saturday | Run (Alternates Weekly) | Long (Zone 2) or Intervals (Zone 5) | Week A: 60–90 mins Zone 2 run | Week B: 4–6 × 400m hard efforts (Zone 5) with equal rest |
| Sunday | Bike | Long Ride + Optional Brick Run | 90 mins increasing to 3–5 hrs over time; 15–20 min jog off the bike |
❤️ Heart Rate Zone Guide
| Zone | Intensity | % Max HR | Description |
|---|---|---|---|
| Zone 1 | Recovery | 50–59% | Very easy, active recovery, used for cooldowns |
| Zone 2 | Easy | 60–75% | Conversational pace, aerobic base building |
| Zone 3 | Moderate | 76–82% | Controlled tempo, sustainable for longer durations |
| Zone 4 | Threshold | 83–89% | "Comfortably hard" effort, challenging but steady |
| Zone 5 | Hard/VO2 Max | 90–95% | High-intensity intervals, short bursts with rest |
🏋️ Suggested Strength & Conditioning Routines
Routine A – Core & Mobility (after swim or on rest day Tuesday):
- Glute Bridge (2×15)
- Bird-Dog (2×12 each side)
- Side Plank (2×30 sec each side)
- Hip Openers
- Foam Rolling
Routine B – Strength Focus (after run):
- Step-Ups (3×10 each leg) Demo of Step-up
- Split Squats (3×8 each leg) Demo of Split Squats
- Push-Ups (3×10–15) Demo of Push-Up
- Calf Raises (3×15) Demo of Calf Raise
- Superman or Band Rows (2×12) Demo of Superman Demo of Band Row
Supporting Information:
The above is intended only as a guide and users may undertake this at their own risk. Consulting a qualified medical professional before undertaking and exercise programme is always recommended