The summer heat can turn training and racing into an unusually tough experience. Take a hard course and throw in the sun, humidity and hours of activity and the body is subjected to unaccustomed strain. All this means you need a plan to overcome dehydration and overheating so that you can race to your true potential.In the heat, sweating is your body’s self-cooling mechanism. Increased blood flow to the skin allows excess heat to be shunted out of the body.

Fortunately, running is as simple as putting one foot in front of the other.Unfortunately the right technique and run training strategy counts a lot when it comes to performance running. To run relatively fast on your triathlon you should learn to run nice and slow to build a base. And in order to run fast, you have to find the right combination of speed workouts, long endurance runs and tempo or pacing.

The following free triathlon program has been designed for athletes who are assumed to be at least at the fitness level of an olympic distance race  and  have completed at least a few of these events and preferably have been doing the triathlon sport for a min. of 1 season or year. Of course if you were an elite endurance athlete before  and you changed to triathlon, well, that`s  different.I have to emphasize that everyone takes full responsility for her/his acts and please do not  follow this  training plan at whatever price!!!Do not overtraine!!! Use/check your heart rate monitor frequently!!

As an example, my actual MHR for running is 5 beats more than what the 220 - age formula indicates, but my cycling MHR is around 5 beats less. If I used the formula's value to determine my training zones, then my "easy" heart rate for a long bike isn't so easy anymore. Performance testing, not using a formula, is the only really accurate way to find your MHR.