Training Plans
I personally designed and wrote these training plans using a lot of the session structure and program scheduling principles that I used successfully in my own training plans.
Each plan is targeted to a specific triathlon distance and level of time availability.
The plans become individualised by inserting your own personal heart rates, threshold power levels, etc. to determine training zones, target intensity levels for intervals and other key parameters.
The plans are clearly formatted in TrainingPeaks, with session instructions and other key information to assist with getting the best training outcome every session, everyday.
Our plans are available for individual purchase or are free when a Sansego Tri Club subscription is purchased (one free plan each year per annual membership).
Craig Alexander
Craig Alexander's Sansego Half Distance Training Plan. (Novice)
This is a Half Distance specific training plan that I wrote for entry-level or novice athletes. It ranges from 10 to 15hr per week, with the weekly average for the entire plan being approximately 12hr.
I used session scheduling/programming and training progression principles that I would apply to my own training but of course then made it appropriate for someone starting their half distance training journey in terms of session duration's and intensities.
Prior to starting this plan, I would recommend being able to complete 10-20 minutes of non-stop swimming, 1 hour of cycling and 40 minutes of running at a very comfortable, aerobic pace as the base requirements to commence Week 1 in an effective way.
Craig Alexander's Sansego Full Distance Training Plan (Intermediate / Advanced).
This is a 24 week Full Distance training plan that I designed for Intermediate to Advanced level athletes (even those wanting to be competitive in their age group and qualify for World Championships), incorporating many of my training and programming principles as well as exact, key sessions that I consistently used in my own specific race preparation.
The plan ranges from approximately 8-20hr per week of training time, depending on the training phase (with the average weekly time for the entire program being 14hr per week) and is suitable for a range of athlete abilities, as training intensities are prescribed using Rate of Perceived Exertion (RPE), Functional Threshold Power (FTP) and Heart Rate (HR) to individualise the plan.
The sessions are accompanied by a description, important notes and training tips or key focus areas/points.
Prior to starting this plan, you should be able to complete 30min of swimming, 2hr of cycling and 1hr of running. These would be the base requirements to maximise and get the most out of this training plan.
Craig Alexander's Sansego Half Distance Training Plan. (Intermediate/Advanced)
This is an 18 week Half Distance training plan that I designed for Intermediate to Advanced level athletes (even those wanting to be competitive in their age group and qualify for World Championships), incorporating many of my training and programming principles as well as my exact, specific Half Distance Race Simulations and key Half Distance sessions.
It is based around approximately 8-16hr per week of training time, depending on the training phase (with the average weekly time for the entire program being 12hr per week) and is suitable for a range of athlete ability levels, as training intensities are prescribed using Rate of Perceived Exertion (RPE), Functional Threshold Power (FTP) and Heart Rate (HR) to individualise.
The sessions are accompanied by a description, important notes and training tips or key focus areas/points.
Prior to starting this plan, you should be able to complete 30min of swimming, 2hr of cycling and 1hr of running. These would be the base requirements to maximise and get the most out of this training plan.
Craig Alexander's Sansego Target Sub-5hr Half Distance Training Plan
Are you a 5-6hr Half Distance athlete who is a little frustrated with your performances? Perhaps you have plateaued or feel like you just haven't been able to deliver that breakthrough race?
This could be the perfect training plan for you. I have designed and written this training plan using programming principles and specific sessions tailored to elevating the fitness, strength and performance of an athlete in the 5-6hr bracket.
The program runs for a total duration of 16 weeks. Weekly training hours range from 12-15 hours per week, with the average training load being 13:19hr/week.
Craig Alexander's Sansego Olympic Distance Training Plan (Intermediate / Advanced). 18 weeks.
This is an 18 week Olympic Distance specific training plan that I designed for Intermediate to Advanced level athletes (even those wanting to be competitive in their age group and qualify for World Championships). It incorporates many of my training and programming principles as well as my exact, tailored OD Race Simulations and key sessions.
It is based around approximately 9-14hr per week of training time, depending on the training phase (with the average weekly time for the entire program being 12hr per week) and is suitable for a range of athlete ability levels, as training intensities are prescribed using Rate of Perceived Exertion (RPE), Functional Threshold Power (FTP) and Heart Rate (HR) to individualise.
The sessions are accompanied by a description, important notes and training tips or key focus areas/points.
Prior to starting this plan, you should be able to complete 30min of swimming, 2hr of cycling and 1hr of running. These would be the base requirements to maximise and get the most out of this training plan.
28 Day Training Camp Prep Training Plan
I designed this 28 day training plan to assist intermediate level athletes or athletes with previous experience who have taken a break from their training, to prepare for one of our Sansego training camps.
If you can complete the majority of this program, you are not only at a sufficient level to survive our camp but comfortably flourish.
