Basic training programs

To assist athletes and coaches in their session and competition preparations, Modern Pentathlon Australia has developed a basic 12 week training program that can be used to develop fitness leading into a state or national event.  

If you have any questions or feedback regarding these programs, please contact Kim at pathways@modernpentathlon.org.au 

DISCLAIMER:  This training program is a very ‘general’ program, and may not suit your individual needs or requirements. It is provided to give you an example of how to structure your training program. You need to approach this program with great flexibility with regards to timings and structure (your fencing or swimming sessions may be set to specific days, which are not flexible, and you may also have other commitments). You may need to juggle commitments as required.

Volumes and frequency are a guide for you to understand training principles and gradually build towards, follow, or push further if you have done more than this.    Remember the 10% rule. You do not want to overload your ‘whole’ program by more than 10% in one week, and every 4-5 weeks, you need an easy (maintenance) week to recover, so you can push / overload again.

Consistency is king!  Training consistency can be measured by how many training sessions have been completed as per your plan over the last 90 days (45 days for those U15). Aim for a 90% completion rate, and remember that you are better off starting conservatively and building consistently, than flying and dying.  

Remember key dates (State Championships, camps, National Championships) which you must accommodate along the way. 

Programs

12-Week Nationals Preparation Training Program 

Developed by Modern Pentathlon Australia's Sport Science Consultant, Dane Jessen, the program is aimed to assist all athletes with their preparation for the National Tetrathlon or Pentathlon Championships. 

The first few weeks start off at a relatively light intensity and build slightly; volume is the main thing that will increase across the first 4 weeks (ie. number of training sessions will increase opposed to the intensity of sessions). The plan starts with relatively low intensity, but don’t worry, there is lots of intensity to come in the second half of the program. It’s very important not to go too hard early, and to take into account the suggested RPE’s for every session.