| Week | Day | Session | Comment |
| 1 | Sunday | Bike Ride 30 minutes | You may be new on a bike so stay in local quiet streets and get used to stopping, starting, signalling and dealing with other traffic. Dont forget, helmets are compulsory in triathlon and it is mandatory for all club members to wear helmets at all times. |
| Monday | Swim 9-10pm Runnymede Pool | General club swim fitness session. | |
| (Optional) | |||
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Off | ||
| Thursday | Swim 9 10pm Runnymede Pool | Generally more technique based than Monday session. | |
| Friday | Bike 30 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Run 15 minutes | Precede with 10 minute run warm up, stretching then a 15 minute steady run. Stretch at end | |
| (Optional) | |||
| 2 | Sunday | Bike Ride 30 minutes | Steady cycling 10am at Canewdon Village Hall with Southend Wheelers (EETC partner club) |
| Monday | Swim 9-10pm Runnymede Pool (Optional) | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Off | ||
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness session | |
| (Optional) | |||
| Friday | Bike 30 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Run 15 minutes | Precede with 10 minute run warm up, stretching then a 15 minute steady run. Stretch at end | |
| (Optional) | |||
| 3 | Sunday | Bike Ride 45 minutes | Steady cycling 10am at Canewdon Village Hall with Southend Wheelers (EETC partner club) |
| Monday | Swim 9-10pm Runnymede Pool (Optional) | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Off | ||
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session | |
| Friday | Bike 45 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Run 20 minutes | Precede with 10 minute run warm up, stretching then a 15 minute steady run. Stretch at end | |
| Optional | |||
| 4 | Sunday | Bike Ride 45 minutes | Steady cycling 10am at Canewdon Village Hall with Southend Wheelers (EETC partner club) |
| Monday | Swim 9-10pm Runnymede Pool | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Off | ||
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session | |
| Friday | Bike 45 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Run 20 minutes | Precede with 10 minute run warm up, stretching then a 15 minute steady run. Stretch at end | |
| (Optional) | |||
| 5 | Sunday | Bike Ride 60 minutes | Steady cycling 10am at Canewdon Village Hall with Southend Wheelers (EETC partner club) |
| Monday | Swim 9-10pm Runnymede Pool (Optional) | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Off | ||
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session | |
| Friday | Bike 60 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Run 25 minutes | Precede with 10 minute run warm up, stretching then a 15 minute steady run. Stretch at end | |
| Optional | |||
| 6 | Sunday | Bike Ride 60 minutes | Steady cycling 10am at Canewdon Village Hall with Southend Wheelers (EETC partner club) |
| Monday | Swim 9-10pm Runnymede Pool | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Off | ||
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session | |
| Friday | Bike 60 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Run 25 minutes | Precede with 10 minute run warm up, stretching then a 15 minute steady run. Stretch at end | |
| (Optional) | |||
| 7 | Sunday | Bike Ride 75 minutes | After a 10 minute warm up, alternate hard miles with recovery miles |
| Monday | Swim 9-10pm Runnymede Pool (Optional) | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Off | ||
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session | |
| Friday | Bike 60 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Bike Run Brick session | 60 minutes on bike, push harder than a steady ride. Get off the bike and immediately run for 15 minutes, run for 8 minutes, turn round and return in 7 minutes. | |
| 8 | Sunday | Bike Ride 75 minutes | Steady cycling |
| Monday | Swim 9-10pm Runnymede Pool | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Off | ||
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session | |
| Friday | Bike 60 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Run | 40 minutes, aiming to run at a pace that is hard but can be maintained for the whole 40 minutes. | |
| 9 | Sunday | Bike Ride 75 minutes | After a 10 minute warm up, alternate hard miles with recovery miles. |
| Monday | Swim 9-10pm Runnymede Pool (Optional) | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Off | ||
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session | |
| Friday | Bike 60 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Bike Run Brick session | 60 minutes on bike, push harder than a steady ride. Get off the bike and immediately run for 20 minutes, run for 10 minutes, turn round and return in less than 10 minutes. | |
| 10 | Sunday | Bike Ride 75 minutes | Steady cycling |
| Monday | Swim 9-10pm Runnymede Pool | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Bike | 10 mile bike time trial. A test of cycling as hard a possible for 10 miles. Consistency of pace is the key. Check with club coaches for events in the area. | |
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session | |
| Friday | Bike 60 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Run | 25 minutes running as hard but consistently a possible | |
| 11 | Sunday | Bike Run Brick | 10 minute warm up followed by 60 minutes reasonably hard cycling. Immediately move to a 15 minute run, the second half being faster than the first |
| Monday | Swim 9-10pm Runnymede Pool (Optional) | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Bike | Cycle Time Trial | |
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session | |
| Friday | Bike 60 minutes | Alternatively, this could be a spin session or turbo session | |
| (Optional) | |||
| Saturday | Run | 10 minute warm up followed by 20 minutes of sprints (30 seconds hard, 30 sends off). | |
| 12 | Sunday | Bike Ride 25 minutes | Steady cycling |
| Monday | Swim 9-10pm Runnymede Pool | General club swim fitness session. | |
| Tuesday | Run Basildon track 6:30pm 7:30pm | Coach led run session | |
| Wednesday | Bike | Cycle Time Trial | |
| Thursday | Swim 9 10pm Runnymede Pool | Technique and Fitness Session (easy, maybe drop one lane) | |
| Friday | Off | ||
| Saturday | Run | 10 minutes easy followed by gentle stretching. | |
| RACE DAY | |||