This 12 week training plan is to be used in conjunction with a Garmin GPS multisport device or devices. The plan is written so that each session is easy to understand and can be uploaded to your device so your device acts as your coach for each session, guiding you through every step.
The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your life when you need to, but try to avoid cramming too many hard sessions back to back. If you don’t have enough time to complete a full session, go out and do what you can. A 10-minute run is better than no run at all and it reminds the body what you are training for.
This plan assumes the athlete is starting from a low to medium aerobic base of fitness. The athlete should have at least completed an Olympic distance race but it is not essential. Nutrition during training is important in the longer distance races so make sure you have a nutrition product that you will try out during training that you intend to use on race day. This can be in the form of solids, gels or liquid.

Aim to be as consistent as possible. Consistency is the key to athletic improvement.
Take the long view: You won’t develop much in a week but you can progress a lot in 12 weeks.

Good luck and enjoy the journey.

Email nicktpscoach@gmail.com for any questions.