Annual Plan

Our Annual Plan, devised by Pro Endurance Coaching, works progressively through the year building towards race season. The plan is designed around training phases each with specific training goals and adaptations and lasting between four and eight weeks

This programme of periodised training is the reason why so many athletes including novices, single sport athletes, world age group and elite champions make so much progress and have helped our club grow so successfully.

The programme is delivered for all abilities and  easily tailored for different goals and race dates. If you have an upcoming goal or target race speak to the coaches at one of the training sessions who will be happy to give you specific instructions for the session.

The four week training cycle

Training runs in a four week repeating cycle. Each new cycle the training focus will shift to follow training phase laid out in the annual plan.

  • Week one introduces a new target or focus
  • Week two builds on this by adding a some volume and / or intensity
  • Week three (big week) takes the volume and / or intensity even higher
  • Week four (recovery week) will see a significant reduction in intensity and / or volume. It’s the easiest week of the cycle, allowing the body to rest and adapt before moving on to the next cycle

Annual Plan Training Phases

  • Training Phase: Pre Race Season Transition

    6th March 2017 to 2nd April 2017

    FOCUS / ACTIVITIES:
    1. Shift of training intensity towards Threshold.
    2. Divergence of programme for LD athletes.
    3. SWIM - Tight cycle threshold reps, strength and power work.
    4. BIKE - Increased weekly volume + camp opportunities.
    5. RUN - Threshold run training intensively.
    6. Club junior Aquathlon champs
    7. Club 5k run champs.

  • Training Phase: Race Season 1

    3rd April 2017 to 28th May 2017

    FOCUS / ACTIVITIES:
    1. More flexibility for individuals based on racing dates and goals.
    2. SWIM - Quality threshold training and TT's + mixed distances.
    4. BIKE Wednesday nights start. APR / TT intervals.
    5. RUN - Threshold race pace development with diff distances of reps. LD options.
    6. First club 10 mile TT, club hill climb, 1 x parkrun.
    7. Club target races - Duathlon, 10K?

  • Training Phase: Race Season 2

    29th May 2017 to 23rd July 2017

    FOCUS / ACTIVITIES:
    1. More flexibility for individuals based on racing dates and goals.
    2. SWIM - OW skills training, Quality threshold and strength endurance training
    4. BIKE Wednesday nights. APR / TT intervals.
    5. RUN - Threshold race pace development with diff distances of reps. LD options.
    6. Club 10 mile TT's, 1 x Parkrun.
    7. Club target race - OW sprint / standard races?

  • Training Phase: Race Season 3

    24th July 2017 to 17th September 2017

    FOCUS / ACTIVITIES:
    1. More flexibility for individuals based on racing dates and goals.
    2. SWIM - Quality speed, threshold and strength endurance training
    4. BIKE Wednesday nights. APR / TT intervals.
    5. RUN - Threshold race pace development with diff distances of reps. LD options.
    6. Club 10 mile TT's incl club champs, club hill climb champs, 1 x Parkrun. 7. Club target races - OW Middle distance / Swim Run / Aquathlon?