Joe Beer's 12-Week Training Plan: Pt 4

Submitted by Matt Baird
Tuesday, March 8, 2011
Welcome to the final instalment of your exclusive year-long training plan aimed at sprint- and Olympic-distance athletes training for around 4-6hrs per week.
 
Many of the sessions listed here are explained further in Beer’s Masterclass, featured monthly in 220, with more info at www.coachjoebeer.com.
 
This plan is broken into three segments representing build phase, tapering into a race, and mid-season maintenance. Depending on where you are in your season means each four-week block could be relevant (see Summer Training, issue 259, for more).
 
For example, if you have no immediate races, build a month with hard workouts to stimulate race speed. Additionally, if you have a race in a month, start the taper month.
 
If you miss a session, replace missed sessions with ones that you’re weaker in. Also note that swims exclude 400m warm-up and 200m cool-down.


Download the fourth and final plan here.

(Download parts one, two, three).