help building a training plan

richiemack

Hi guys, Ive decided that my training needs a bit more direction and planning, so far my 1st three races have gone well, good swim and cycle times, poor running times. I want to build a training plan that I can work at throughout the race season. I know alot of the training plans you find online are all pre race plans, but I want something that I can keep up through the season. As it is Im out on the bike twice a week for 40km, no speed work as Ive no idea what to do, swim twice a week, one drill session one long swim. Running twice a week for 40 mins, no drills. Im doing mostly sprints, but will do Carna Olympic in July so Im presuming that it would be an idea to train based on the Olympic race. Could anyone point me in the right direction with regards to structure, any help much appreciated
Richie

richiemack

any advice at all would be great

Seres

definitely not the most qualified person here to give you advice but i will give it a shot
i think to improve you run time you need to be doing at least 3 sessions a week , if carna olympic is your main goal then your run will be 10k , of the three run sessions ,try maybe to get long run in ( 10miles) , a speed session , and just at least one other run of around 4/5 miles in .
Try and get three sessions in a week for the bike with one long ride.
my swim isnt great so i wont advice you on that

tunney

From previous posts and race reports I believe you're not the strongest on the bike. I would recommend doing more riding but at steady state and intervals to get your bike fitness up.