Run Training Plan for ETU Triathlon Championships 22 September 2013

I hope to participate in 2014 ETU Triathlon European Standard Distance Championships (Kitzbühel, Austria June 19 2014 - June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22 September 2013. Might change by Granite Man (Half Ironman) training for something shorter and sharper with a view to doing the ETU Triathlon Championships

I have even bought me a new garmin to get more scientific with my training! Recently I have  found all my bike rides at just 100heart rate and my runs are ploddy at 130heart rate. I just don't seem to have any umph! and I think I need to train shorter, harder and faster.

Sun 28/Jul/13 SUNDAY 90 mins Run
Mon 29/Jul/13 MONDAY 45 mins Run
Tue 30/Jul/13 TUESDAY 8 x 2 mins at 10km pace with 2 mins jog recovery between efforts
Wed 31/Jul/13 WEDNESDAY 45 min Run
Thu 01/Aug/13 THURSDAY 30 min run – last 10 mins at marathon pace
Fri 02/Aug/13 FRIDAY Rest
Sat 03/Aug/13 SATURDAY Morning – 30 mins easy/Afternoon - Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each
Sun 04/Aug/13 SUNDAY 90 mins steady
Mon 05/Aug/13 MONDAY 45 mins Run
Tue 06/Aug/13 TUESDAY 8 x 2 mins at 10km pace with 2 mins jog recovery between efforts
Wed 07/Aug/13 WEDNESDAY 45 min Run
Thu 08/Aug/13 THURSDAY 30 min run – last 10 mins at 10km pace
Fri 09/Aug/13 FRIDAY Rest
Sat 10/Aug/13 SATURDAY Morning – 30 mins easy/Afternoon - Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each
Sun 11/Aug/13 SUNDAY 90 mins steady
Mon 12/Aug/13 MONDAY Morning – 30 mins easy/Afternoon - 45 mins easy
Tue 13/Aug/13 TUESDAY 4 x 1 mile efforts at 10km pace.
Wed 14/Aug/13 WEDNESDAY 60 min Run
Thu 15/Aug/13 THURSDAY Morning – 30 mins easy/Afternoon – 45 mins easy
Fri 16/Aug/13 FRIDAY 30 mins easy
Sat 17/Aug/13 SATURDAY 30 min Jog
Sun 18/Aug/13 SUNDAY 5km race or time trial
Mon 19/Aug/13 MONDAY 30 mins easy
Tue 20/Aug/13 TUESDAY 6 x 1,000 m at 5km pace – 3 mins recovery between each
Wed 21/Aug/13 WEDNESDAY Morning – easy 30 mins/Afternoon – 60 mins steady
Thu 22/Aug/13 THURSDAY Morning – easy 30 mins/Afternoon – steady 30 mins followed by 10 x 200m
Fri 23/Aug/13 FRIDAY Rest
Sat 24/Aug/13 SATURDAY 16 x 1 min running up shallow hill – walk back down recovery
Sun 25/Aug/13 SUNDAY 90 mins steady
Mon 26/Aug/13 MONDAY Morning – 30 mins easy/Afternoon – 45 mins Run
Tue 27/Aug/13 TUESDAY On fairly straight uninterrupted route run 10 mins at 10km pace – 10 mins recovery – run 10 min back trying to get to pass your start point
Wed 28/Aug/13 WEDNESDAY Morning – 30 mins easy/Afternoon – 60 mins steady
Thu 29/Aug/13 THURSDAY Morning – easy 30 mins/Afternoon – steady 30 mins followed by 10 x 200m
Fri 30/Aug/13 FRIDAY Rest
Sat 31/Aug/13 SATURDAY 16 x 1 min running up shallow hill – walk back down recovery
Sun 01/Sep/13 SUNDAY 90 mins steady
Mon 02/Sep/13 MONDAY Morning – 30 mins easy/Afternoon – 45 mins Run
Tue 03/Sep/13 TUESDAY Up and down the clock – run 1 min fast/1 min slow, 2 mins fast/ 2mins slow, 3 mins fast/3 mins slow/4 mins fast/4 mins slow, 5 mins fast/5 mins slow, the 4, 3, 2, 1 min back down.
Wed 04/Sep/13 WEDNESDAY Morning – 30 mins easy/Afternoon – 60 mins Run
Thu 05/Sep/13 THURSDAY Morning – 30 mins easy/Afternoon - 10 min warm-up – 20 min Tempo run (10 km race pace) – 10 mins warm-down
Fri 06/Sep/13 FRIDAY 30 min easy
Sat 07/Sep/13 SATURDAY Rest
Sun 08/Sep/13 SUNDAY 75 min run
Mon 09/Sep/13 MONDAY Morning – 30 mins easy/Afternoon – 30 mins easy
Tue 10/Sep/13 TUESDAY 3 sets of 4 x 300m at 3 km pace with 100 m jog recovery between efforts/3 mins standing recovery between sets.
Wed 11/Sep/13 WEDNESDAY 60 mins steady
Thu 12/Sep/13 THURSDAY Morning – 30 mins easy /Afternoon – 30 mins easy
Fri 13/Sep/13 FRIDAY Rest
Sat 14/Sep/13 SATURDAY 20 x 1 min running up shallow hill – walk back down recovery
Sun 15/Sep/13 SUNDAY 45 mins run/walk
Mon 16/Sep/13 MONDAY 45 mins Run
Tue 17/Sep/13 TUESDAY 10 mins warm up – 10 x 200m with 200m walk/jog recovery– 10 min warm down.
Wed 18/Sep/13 WEDNESDAY 30 mins easy
Thu 19/Sep/13 THURSDAY 30 mins easy
Fri 20/Sep/13 FRIDAY 30 mins easy
Sat 21/Sep/13 SATURDAY Rest
Sun 22/Sep/13 RACE DAY