The Weekly Plan:

Last Long distance training week: Increase endurance before final four weeks race pace efforts.

Swim

*Swimming pool or open water swim workout.

Recreational

Aim to swim non-stop 2,300m avoid starting too fast and increase pace for final 200m.

Competitive

Aim to complete 2,300m at best pace.

Bike

This week is focusing on time in the saddle if you anticipate the bike to take 3 hours 15 minutes then cycle for 3 hours 45 minutes.

Recreational

Aim to cycle at least 15 minutes longer than you anticipate the Braveheart Triathlon to take you: 10 minutes at race pace, five minutes easy, and repeat for duration of this ride. Include easy 5-minute cool down fast spinning and a 15-minute run.

Competitive

Aim to cycle at least 15 minutes longer than you anticipate the Braveheart Triathlon to take you: 15 minutes at race pace, five minutes easy, and repeat for duration of this ride. Include easy 10-minute cool down fast spinning and a 20-minute run.

Run

Double up run day covering 100 minutes. And it’s okay to spend time on feet between these two runs easy walking shopping etc to add up to the total time you will spend completing the Ben Nevis run. Run 60 minutes am and 40 minutes pm.

Recreational

Run at marathon pace.

Competitive

Both runs at half marathon effort.